“Fran” Friday! 21-15-9 Thrusters (95/65) Pull Ups Box Brief: Weightlifting clinic this Saturday at 11:30am. Spots limited. Sign up sheet on the whiteboard.  New Years Week Schedule: New Years Eve: No 5:30, 6:30 or 7:30pm classed  New Years Day: Only 8:30am, 9:30am, 11:30am and 4:30pm classes Saturday January 2nd: Normal schedule

   A) 3-3-3-3-3-3-3—Dead lift @80%+ B) “Annie” 50-40-30-20-10 Double Unders  Sit Ups Box Brief: Weightlifting clinic this Saturday at 11:30am. Spots limited. Sign up sheet on the whiteboard.  New Years Week Schedule: New Years Eve: No 5:30, 6:30 or 7:30pm classed  New Years Day: Only 8:30am, 9:30am, 11:30am and 4:30pm classes Saturday January 2nd: Normal... Read More

   5 Minute AMRAP: 100 Meter Run 3-Power Cleans @75% of 1RM *5 minute rest 5 Minute AMRAP: 100 Meter Run 2-Power Cleans @85% *5 minute rest 5 Minute AMRAP: 100 Meter Run 1-Power Clean @90%  Box Brief: Weightlifting clinic this Saturday at 11:30am. Spots limited. Sign up sheet on the whiteboard.  New Years Week... Read More

   7 Rounds: 40 seconds on, 20 seconds off Minute 1: Row for Calories Minute 2: Burpees Minute 3: KBS (53/36) Box Brief: Weightlifting clinic this Saturday at 11:30am. Spots limited. Sign up sheet on the whiteboard.  New Years Week Schedule: New Years Eve: No 5:30, 6:30 or 7:30pm classed  New Years Day: Only 8:30am,... Read More

  5 Rounds: 10-Push Jerks (155/105 10-T2B 10-Box Jumps (30/24)  New Years Week Schedule: New Years Eve: No 5:30, 6:30 or 7:30pm classed  New Years Day: Only 8:30am, 9:30am, 11:30am and 4:30pm classes Saturday January 2nd: Normal schedule

“12 Days of Christmas” On the 1st day- 200 Meter Run On the 2nd day- HSPU On the 3rd day- Deadlift (275/205) On the 4th day- Thrusters (95/65) On the 5th day- Ring Dips On the 6th day- Pull Ups On the 7th day- Box Jumps (24/20) On the 8th day- Wall Balls (20/14) On... Read More

  20 Minute AMRAP: 400 Meter Run 20-Box Jumps (30/24) 20-Ring Push Ups  Christmas Week Schedule: Wednesday December 23rd: No 6:30 or 7:30pm classes Christmas Eve: Only 9 & 10am classes Christmas Day: Closed Saturday December 26th: Normal schedule New Years Week Schedule: New Years Eve: No 5:30, 6:30 or 7:30pm classed  New Years Day:... Read More

   “T.U.P.” 15-12-9-6-3 Power Cleans (135/95) Pull Ups Front Squats (135/95) Pull Ups Christmas Week Schedule: Wednesday December 23rd: No 6:30 or 7:30pm classes Christmas Eve: Only 9 & 10am classes Christmas Day: Closed Saturday December 26th: Normal schedule New Years Week Schedule: New Years Eve: No 5:30, 6:30 or 7:30pm classes New Years Day:... Read More

  5 Rounds: 20-Overhead Walking Lunges (45/35) plate 20-Burpees 

   10 Minute Ladder: (3,3/6,6/9,9/12,12/etc..) Push Press (115/85) T2B