Apr 16, 2015

4x 1 Min Hollow Holds
Rest 90 Seconds Per Set

Every 2 Min For 20 Min
20 Air Squats
Row or Airdyne 20 Calories







Apr 15, 2015

Close Grip Bench Press 5x5
Single Arm DB or KB Row 5x8

12 Min AMRAP
10 KB Swings 53/35#
20 Double Unders

Apr 14, 2015

Every 2 Min For 10 Min
7 Deadlifts + 3 Cleans 225/135#


5 Rounds For Time:
350 meter Run
50 meter Walking Lunges



Apr 13, 2015

3 rounds for time of:
10 strict handstand push-ups
15 strict ring dips
20 strict push-ups
45 strict pull-ups






Apr 12, 2015

On Monday April 27th-Friday May 1st we will have a BFF (Bring Friend Free) for the week. So members take advantage and bring a buddy all week at no cost!




3 Sets
1 Min Max Thrusters 95/65#
90 Second Rest
1 Min Max Burpee Box Jump Overs 24/20"
90 Second Rest

5 Min Rest...

2 Sets
1 Min Max Slam Balls
90 Second Rest
1 Min Max Toes To Bar
90 Second Rest

Apr 9, 2015





EMOM 10
3 Front Squat 

EMOM 10 
3 Muscle Ups or Weighted Pull Ups 
Or 5 Srtict Pull Ups or 7 Ring Rows

EMOM 10
3 Barbell Bent Over Rows



Alternating Tabata
8 Rounds of:
20 Seconds of HS Hold
10 Sec Rest
20 Second Hollow Rock
10 Sec Rest


Apr 8, 2015

Show Up!!! Its Good For You. Or Don't Complain About Your Body Later... Just advice ;)

6x2 Hang Snatch


Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters