Friday night class is cancelled this week. Sorry for any inconvenience.   Conditioning: Every 3 minutes on the minute for 18 minutes perform: 150m Run 3 Chest-2-Bar Pull-ups 6 Strict Ring Dips 9 Kettlebell Swings (72/53) 12 Wall-Ball Push-ups*   For Score *Score is equal to max rep WB PU’s on last round, minus any uncompleted reps from first 5 rounds   Strength: Deadlift 5-5-3-3-2-2-1-1+ Starting @ 50% 1RM, increasing by 5% each set   For max reps at 1+ (85%)   Flexibility/Mobility: Saddle Stretch – 2:00 Quad Smash – 1:30/side Overhead with External Rotation Bias – 1:30/side Hip Capsule – 1:30/side   Royal Huddleston Burpee Challenge: Day 104     Post score, load and reps, and experiences to commentsRead more

Friday night class is cancelled this week. Sorry for any inconvenience.   Rest Day     Lifters/Competitors Class: Cancelled this week onlyRead more

Friday night class is cancelled this week. Sorry for any inconvenience.   Conditioning: “Begin Again” 15 Handstand Push-ups 25 Burpees 35 Slammers (12/8) 100 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 25 Glute-Ham Sit-ups 15 Calories Biked   2 rounds for time Compare to Wednesday, 24 May 2017   Strength: Back Squat 5-5-3-3-2-2-1-1+ Start at 50% 1RM, increase by 5% each set   Flexibility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Couch Stretch – 1:30/side   Royal Huddleston Burpee Challenge: Day 102     Post time, load and reps, and experiences to commentsRead more

Friday night class is cancelled this week. Sorry for any inconvenience.   Sprints: Row and Bike 25/20 calories biked rest 1:00 20/16 calories biked rest 1:30 15/12 calories biked rest 2:00 30/24 calories rowed rest 1:30 20/16 calories rowed rest 1:00 10/8 calories rowed   For total sprint time   Conditioning: Complete as many rounds in 5 minutes as possible of: 12 Pull-ups 9 Box Overs (24/20″) 6 Pistols   For Score   Strength: Snatch ⇒ Hang Snatch 1-rep max complex   Flexibility/Mobility: Shoulder Fold – 1:30/side Quad Smash – 1:30/side Sink Mobilization – 2:00     Post time, score, load, and experiences to commentsRead more

Friday night class is cancelled this week. Sorry for any inconvenience.   Conditioning: 50 Double Unders 20 Calories Rowed 5 D-Ball Cleans (50/35)   For Time   …rest 5-7:00, then partner up and… 1000m Row 60 Toes-2-Bar 50 Synchronized Alternating Dumbbell Snatch (50/35)   For Time   Flexibility/Mobility: Half Straddle – 1:30/side Middle Straddle – 1:30 Reclined Spinal Twist – 1:30/side     Post times and experiences to commentsRead more