3 Sets:6-8 Strict Pull Ups (:2 down)12-15 Zottman Curls (:2 down)8-12 Pike Handstand Push-ups (:2 down)Rest 90 Seconds -then- 3 Sets:8-12 Deficit Push Ups (:2 down)10-12 Dumbbell Skull Crushers (:2 down)12-20 Alt Dumbbell Plank Rows (6-10/side) (:2 down)Rest 90 Seconds Recipe of the Week:Meal prep is the recipe to success! Her is another idea to... Read More

“Great Debate”18 Minute AMRAP:400 Meter RunMax Bodyweight Back Squats Meme of the Week:

“Travel Day”For Time: teams of 23500/3000 Meter Row400 Meter Farmers Carry (53s/36s)200 Sit-ups150 Push-ups Box Brief:Bring A Friend Day is on Thursday!

“Soda Pop”21 Minute AMRAP:5 Clean & Jerk (135/95) (115/85) (95/65)10 Pull-ups15 Box Jumps (24/20)@ 7:00 Minutes4 Clean & Jerks (165/115) (135/95) (115/85)8 Chest to Bar Pull-ups12 Box Jumps (24/20)@ 14:00 Minutes3 Clean & Jerks (185/135) (155/105) (135/95)6 Bar Muscle-ups9 Box Jumps (24/20) Box Brief:Tac Class is on Saturday at 10:30am. All experience levels are welcome.... Read More

Every 4:00 for 3 Sets:2 Pause Front Squats (:2 down) + Max Back Squats (:2 down)“Progressive”3 Sets:200 Meter Run15 Russian Kettlebell Swings (53/36)24/20 Calorie Row12 Goblet Reverse Lunges (53/36) Box Brief:Tac Class is on Saturday at 10:30am. All experience levels are welcome.  Bring A Friend Day is on Thursday!

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- 5 Rounds:2 Minutes – Goat 12 Minutes – Goat 2 Box Brief:Our last class on Friday night will be at 3:30 pm so we can set up for the Apollo Games. All other classes will run on schedule.

3 Sets:6-8 Supinated Strict Pullup (:2 down)12-15 Dual Dumbbell Bicep Curl (:2 down)8-12 Pike Strict Handstand Push Up (:2 down)Rest 90 Seconds 3 Sets:6-8/side Alternating Dumbbell Bench Press (:2 down)8-12 Strict Ring Dip (:2 down)12-15 Dumbbell Upright Row (:2 down)Rest 90 Seconds “Funky Town”8 Minute EMOM:Minute 1 – :40 Seconds Max Double UndersMinute 2 –... Read More

“Zone Out”20 Minute AMRAP:Max MetersEvery 4:00 starting at 0:00 complete 30 Sit-ups Box Brief:Apollo Games is on Saturday!!!! Remind your classes each day to come and support everyone competing. It will be a ton of fun with many athletes and vendors from all around the valley. The volunteer meeting will be this Friday night at... Read More

“Vegas Strong”For Time: teams of 2Buy In – 91 Power snatch (75/55)10 Rounds:200 Meter team run1 Rope climb17 Thrusters (75/55)Cash Out – 58 Synchronized burpees Box Brief:On October 1, 2017 a terrorist opened fire, from the Mandalay Bay, on civilians attending the Route 91 Festival here in Las Vegas, NV. This workout is in honor... Read More

Every 4:00 for 3 Sets:2 Reps of 1 ¼ Front Squats (:2 down) + Max Back Squats (:2 down)“Trendy”3 Sets:18/15 Calorie Row12 Dual KB Front Rack Walking Lunges (53s/36s)50 Double Unders4 Kettlebell Deadlift/Carry Complex (53s/36s)Complex = 5 Dual Kettlebell Deadlift + 10m Kettlebell Farmer CarryRest 2-Minutes Box Brief:Apollo Games is on Saturday!!!! Remind your classes... Read More