L-pull-ups are fun! Wednesday 9/12/18 EMOM 10 min: 30 second for quality L-pull-up 30 seconds rest + EMOM 18 min: 1 min: 5 Clean and... Read More

100 perfect pushups a day keeps the shoulder pain away Tuesday 9/11/18 EMOM 10 min: 30 seconds for quality deficit pushup 4/2″ 30 seconds rest... Read More

In case you missed it. Protein bars, quest cookies, Kill Cliffs, Fitaids, and waters are now for sale! Tell your coach if you would like... Read More

Which do you want to be? Sunday 9/9/18 Deadlift 4×10 *Increase over each set for a heavy set of 10 + AMRAP 15 min: 200... Read More

Pullups will be the make or break for this one. Hold on! Saturday 9/8/18 “Hammer” 5 rounds for total time: 5 Power cleans (135/95) 10... Read More

Friday 9/7/18 In teams of 2: 100 Strict handstand pushups Run 800m (together) 75 Synchro Medball cleans (20/14) Run 800m (together) 50 Power snatch (155/105)... Read More

Thrusday 9/6/18 Establish a 3RM thruster + Every 3 min:x5 10 Thrusters (115/75) 15 Burpees Max reps KB swings (53/35) General fitness DB thruster 5×5... Read More

Correct response from a max effort row Wednesday 9/5/18 Every 6 min x 5 Max reps bench press (BW/.7 BW) Max reps toes to bar... Read More