9 Minute AMRAP: Shoulder to Overhead (115/85)  *20-Double Unders when bar is dropped Front Rack Walking Lunges (115/85) *5-Burpees when bar is dropped Box Brief: Apollo Games is this Saturday from 8am-2pm! Come out and support your friends as they throw down against athletes from around the Vegas community.  This Friday there will be... Read More

  For Time: 800 Meter Run 50-Sit Ups 50-Dead lifts (135/95) 800 Meter Run 35-Sit Ups 35-Dead lifts  800 Meter Run 20-Sit Ups 20-Dead lifts  

  A) Find 1RM Snatch B) 8 Minute Ladder:  (2,4,6,8,10,etc…) Bar Facing Burpees  *2-Snatches @70-75% of today’s 1RM after each set of Burpees.  Box Brief: No 6:30 or 7:30 class this Thursday due to the Lifting Clinic.  Lifting Clinic is this Thursday night from 6:30-8:30ish PM. Sign up sheet is on the whiteboard. It costs... Read More

  For Time: 50-Strict Pull Ups *200 Meter Run every time you come off the bar *15 minute cut-off Box Brief: No 6:30 or 7:30 class this Thursday due to the Lifting Clinic.  Lifting Clinic is this Thursday night from 6:30-8:30ish PM. Sign up sheet is on the whiteboard. It costs $20. Remember it’s the... Read More

   3 Rounds: teams of 3 75-Front Squats 50-Bench Press *For both movements, RX loading is the average body weight of the team.  Box Brief: No 6:30 or 7:30 class this Thursday due to the Lifting Clinic.  Lifting Clinic is this Thursday night from 6:30-8:30ish PM. Sign up sheet is on the whiteboard. It costs... Read More

   12 Minute AMRAP: 10-Jerks (135/95) 10-T2B 30-Double Unders

   A) 1-1-1-1-1—Bench Press -then- 5 reps at 85% of today’s 1RM B) 12 Minute AMRAP: 7-Ring Rows 14-Med Ball Sit Ups (20/14) 21-Med Ball Cleans (20/14)

  “Goat Day” 20 Minute EMOM: Even Minutes- Goat 1 Odd Minutes- Goat 2 *Goat is a weakness that you feel needs a little extra attention.  ➢ These “goats” can come from 3 different categories: 1. Skill- The goal is to become more proficient in a single lift/movement 2. Strength- Limit reps to 1-5. Build... Read More

  “Nancy” 5 Rounds: 400 Meter Run 15-OHS (95/65) 

   A) 1-1-1-1-1—Back Squat -then- 5 reps @85% of today’s 1RM B) “Tabata” Hollow Hold Superman Hold