January 2019

“Filthy Fifty” For Time: 50 Box Jumps (24/20)50 Jumping Pull-ups50 KBS (35/26)50 Walking Lunges50 Knees to Elbows50 Push Press (45/35)50 Sit-ups50 Wall Balls (20/14)50 Burpees50... Read More

“Viking”5 Rounds:500/400 Meter row15 Bench press (135/85) Box Brief: Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast.... Read More

DeadliftBuild to a heavy set of 7 “Layaway”7 Minute AMRAP:7 Deadlifts 14 Sit-upsBox Brief:Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots... Read More

“Blue Locker”5 Minute AMRAP:50 Double unders21 OHS (95/65)21 Pull-ups5-minute rest5 Minute AMRAP:50 Double unders15 OHS (115/85)15 C2B pull-ups5-minute rest5 Minute AMRAP:50 Double unders9 OHS (135/95)9... Read More

“Devil Dash”20 Minute AMRAP:400 Meter run12 Devil presses (50s/35s)12 Box step-ups (50s/35s)(24/20) Box Brief:The Habitap 10-Week Challenge kicks off Monday! This program is the perfect... Read More

“Saving Grace” In Teams of 3 (30-minute cut-off) 3 Rounds: 60/50 Calorie row 50 T2B In Time Remaining: 30 Clean and jerks (95/65) (65/45) 30... Read More

“Ping Pong”15 Minute Ladder:2 10-Meter shuttle runs2 KBS (53/36)2 Sit-ups4 10-Meter shuttle runs4 KBS 4 Sit-ups6 10-Meter shuttle runs6 KBS6 Sit-upsEtc… Continue to add 2... Read More

“Half & Half”3 Rounds: teams of 2Partner A – 400 Meter row + 200 Meter KB carry (35s/25s)Partner B – 400 Meter run Box Brief:Bring... Read More

“Road to Hana”30 Minute AMRAP:50 Double unders10 Front rack lunges (165/110)10 Burpee box jumps (24/20)5 Ring muscle-ups Box Brief:Saturday the 12th at 10:30am is our... Read More

“Two Dragons”21 – 15 – 9 Sumo deadlift high pull (115/85)Push press (115/85) Box Brief:Are you looking to improve your nutrition/lifestyle going into the new... Read More