Front Squat: 3-3-3-3-3-3-3-3 Banded front squats, with rest between sets kept to a strict 60 seconds.

For time: 30 burpees 200 meter run with 20lb med ball 10 med ball cleans 200 meter run with 20lb med ball 20 burpees 200 meter run with 1 Pood kettlebell 50 kettlebell swings 200 meter run with 1 Pood Read More …

Clean & Jerk 1-1-1-1-1-1 Run 1 mile for time  

Rest. Everyone’s performance this week has been phenomenal!  As a box we’ve seen numerous improvements on form and technique, as a result we have seen PR’s being set across the board.  Congratulations to everyone on all of their hard work Read More …

“J.J” For time: 185 pound Squat clean, 1 rep 10 Handstand push-ups 185 pound Squat clean, 2 reps 9 Handstand push-ups 185 pound Squat clean, 3 reps 8 Handstand push-ups 185 pound Squat clean, 4 reps 7 Handstand push-ups 185 Read More …

“We’re not looking to make it comfortable, we’re looking to turn men into steel” -Greg Glassman Fran: For time: 21 Thrusters 95/65 21 Pull-ups 15 Thrusters 95/65 15 Pullups 9 Thrusters 95/65 9 Pullups [youtube=http://www.youtube.com/watch?v=KVxzDOYv85k]        

Hey guys the shirts are in if you pre-ordered we have have em here for ya and for those of you that haven’t pre-ordered but do want one we have some left so hurry and come get one.  Bring your Read More …

15 minute AMRAP 10 burpees 20 walking lunges with 45lb plate 30 double unders Rain or shine 🙂  

3×3 Bench Press These sets should be maximum effort, with end result being a new 3 rep max. 5 Rounds for time: 135/95 lb Front Squat, 10 reps 200 Meter Sprint  

For time: 1 Pood Kettlebell Clean – 30 each arm 20 Box Jumps, 24″ 10 Wall Ball Shots, 20 lb. ball 20 Box Jumps, 24″ 1 Pood Kettlebell Clean – 30 each arm Rest 1 minute 1 Pood Kettlebell Clean Read More …