A. 

Every minute, on the minute, for 5 minutes:

High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes:

Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2 mins, for 6 minutes:

Clean x 1 rep @ 80+% of 1-RM Clean

B.  

For time:

1000 Meter Row

30 Power Cleans (135/95 lbs)

15 Bar Muscle-Ups (30 Pull-Ups)

A.  

Four sets of:

Back Squat x 8 reps

Rest 3 minutes

Select a weight that will make your final 2 reps of each set extremely difficult.

B.  

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

20 Toes-to-Bar

10 Burpee Box Jump Overs

A. 

Every 90 seconds, for 12 minutes

Push/Power Jerk

*Set 1 – 5 reps @ 70-74% of 1-RM

*Set 2 – 3 reps @ 75-79%

*Set 3 – 2 reps @ 80-84%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 86-90%

*Set 6 – 1 rep @ 91-95%

*Set 7 – 1 rep @ 95+%

*Set 8 – 1 rep @ 95+%

B. 

Three sets for max reps of:

45 seconds of Assault Bike Calories

Rest 45 seconds

45 seconds of Strict Handstand Push-Ups

(L-Sit Dumbbell Press)

Rest 45 seconds

45 seconds of Rowing Calories

Rest 45 seconds

45 seconds of Ring Dips

(Hand Release Push-Ups)

Rest 45 seconds

Complete as many reps as possible in 4 minutes of:

Bar-Facing Burpees

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 6 minutes of:

5 Squat Cleans (135/95 lbs)

10 Pull-Ups

30 Double-Unders

Rest 4 minutes, and then…

For max calories:

8 Minutes of Assault Bike or Rowing

A. 

Four sets of:

Back Squat x 6-8 reps @ 32X1

Rest 60 seconds

Medicine Ball Hamsting Curls x 15-20 reps @ 2111

Rest 60 seconds

B.  

Every minute, on the minute, for 12 minutes:
Minute 1 – 12-15 Toes to Bar
Minute 2 – 12-15 Box Jump Overs (Step Overs)
Minute 3 – 15/10 Calories of Assault Bike

Class Schedule Changes Starting Monday, January 7th: Based on the community feedback, evening classes will go back to on the hour. Monday-Thursday evening classes will be 5pm, 6pm, and 7pm. Olympic Weightlifting classes will be at 7pm on Tuesday and Thursdays. Friday evening will stay the same. We appreciate everyone's feedback on the classes.

Complete as many rounds and reps as possible in 15 minutes of:

400 Meter Run

20 Kettlebell Swings

10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 15 minutes of:

500 Meter Row

25 Push-Ups

25 Wall Ball Shots (20/14 lbs)

Class Schedule Changes Starting Monday, January 7th: Based on the community feedback, evening classes will go back to on the hour. Monday-Thursday evening classes will be 5pm, 6pm, and 7pm. Olympic Weightlifting classes will be at 7pm on Tuesday and Thursdays. Friday evening will stay the same. We appreciate everyone's feedback on the classes.

A.  

Every 2 minutes, for 12 minutes:

High Hang Snatch + Hang Snatch

B.  

Three sets of for times of:

Run 400 Meters or Row 500 Meters

50 Double-Unders

5 Squat Snatches*

Rest 3 minutes

*Set 1: 70-75% of 1-RM Snatch

*Set 2: 75-80% of 1-RM Snatch

*Set 3: 80-85% of 1-RM Snatch

Class Schedule Changes Starting Monday, January 7th: Based on the community feedback, evening classes will go back to on the hour. Monday-Thursday evening classes will be 5pm, 6pm, and 7pm. Olympic Weightlifting classes will be at 7pm on Tuesday and Thursdays. Friday evening will stay the same. We appreciate everyone's feedback on the classes.

In teams of two, complete three rounds for time of:

800 Meter Run (run together)

60 Power Snatches (95/65 lbs)

40 Overhead Squats (95/65 lbs)

20 Burpees Over Partner 

In teams of two, complete as many reps as possible in 7 minutes of:

Partner 1 - 15 Thrusters (95/65 lbs)

Partner 2 - Max Toes to Bar

Rest 3 minutes and then . . .

In teams of two, complete as many reps as possible in 7 minutes of:

Partner 1 - 7/5 Muscle-Ups (12 Pull-Ups)

Partner 2 - Max Box Jump Overs

Rest 3 minutes and then . . .

In teams of two, complete as many reps as possible in 7 minutes of:

Partner 1 - 200 Meter Run

Partner 2 - Max Plank Hold

A. 

Take 20 minutes to build to today’s heavy

Split Jerk

B.  

Two sets for times of:

40/30 Calorie Row or Bike

20 Dumbbell Box Step-Overs

10 Devil Presses

Rest 3 minutes

A.  

Ten sets for times of:

15/12 Calorie Row or Bike

10 Burpees to a 6" Touch

Rest 1-2 minutes

B.  

Optional two sets of:

Landmine Row x 8 reps @ 2111 (Left)

Landmine Row x 8 reps @ 2111 (Right)

Sandbag Carry or Front Racked Kettlebell Carry x 100-Feet (heavy!)

Farmer’s Carry x 100-Feet (heavy!)

Every 10 minutes, for 30 minutes for times:

50 Wall Ball Shots 

30/20 Calorie Row / Assault Bike or

400 Meter Run

10/7 Bar Muscle-Ups

 “12 Days of Christmas”

1 – 100 Meter Run or 25 Double-Unders

2 – Power Snatches (135/95 lbs)

3 – Power Cleans (135/95 lbs)

4 – Push-Ups or Handstand Push-Ups

5 – Burpees

6 – Toes to Bar

7 – Box Jumps 

8 – Overhead Plate Lunges 

9 – Kettlebell Swings

10 – Pull-ups

11 – Front Squats (135/95 lbs)

12 – Shoulder to Overhead (135/95 lbs)

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

7 Burpee Box Jump-Overs (24″/20″)

14 Thrusters (115/65 lbs)

21 Double-Unders

Rest until the running clock reaches 20:00, and then…

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

9 Barbell Burpees

7 Hang Squat Cleans (115/75 lbs)

5 Chest-to-Bar Pull-Ups 

A.  

Every 90 seconds, for 12 minutes of:

Bench Press x 2 reps @ 80%

B.  

Three rounds for time of:

400 Meter Run

20 Single-Arm Kettlebell Swings (left side)

20 Single-Arm Kettlebell Swings (right side)

REMINDERS: Tomorrow is the last day to fill out the survey on the evening class schedule. All responses are anonymous and it takes less than 5 minutes to complete. Please only fill the survey out once. Thank you!

The holidays are right around the corner! The class schedule has been updated to reflect gym hours beginning with Christmas Eve through January 1, 2019.

Every 5 minutes, for 35 minutes for times:

Row 500/450 Meters

5-8 Strict Pull-Ups

8-12 Toes to Bar

15 Wall Ball Shots

REMINDERS: The survey on the evening class schedule will be open through Friday. All responses are anonymous and it takes less than 5 minutes to complete. Please only fill it out once. Thank you!

The holidays are right around the corner! The class schedule has been updated to reflect gym hours beginning with Christmas Eve through January 1, 2019.

A. 

Take 15 minutes to build to today’s

1-RM Clean 

B.  

Complete rounds of 21, 15 and 9 reps for time of:

Deadlift*

Bar-Facing Burpees Over the Barbell

*You must use the weight you successfully cleaned for the deadlift 

REMINDERS: We want your thoughts on the evening class schedule since we changed classes from on the hour (5pm, 6pm, 7pm) to on the half-hour (4:30pm, 5:30pm, 6:30pm). Please take our quick survey (less than 5 minutes) and provide your feedback. Please only take the survey once. All responses are anonymous. Thank you!

The holidays are right around the corner! The class schedule has been updated to reflect gym hours beginning with Christmas Eve through January 1, 2019.

A.  

Four sets for max load:

Strict Dumbbell Press x Max Reps (heavy for 6-8 reps)

immediately followed by…

Dumbbell Push Press x Max Reps

immediately followed by…

Dumbbell Thrusters x Max Reps

Rest 3 minutes

B.  

Complete as many rounds and reps as possible in 10 minutes of:

10 Push Presses (95/65 lbs)

10 Alternating Overhead Reverse Lunges 

30 Double-Unders

REMINDERS: We want your thoughts on the evening class schedule since we changed classes from on the hour (5pm, 6pm, 7pm) to on the half-hour (4:30pm, 5:30pm, 6:30pm). Please take our quick survey (less than 5 minutes) and provide your feedback. All responses are anonymous. Thank you!

The holidays are right around the corner! The class schedule has been updated to reflect gym hours beginning with Christmas Eve through January 1, 2019.

A. 

Every 2 minutes, for 12 minutes:

Power Snatch x 1.1.1

(rest 10 seconds between singles)

B.  

For time:

1000 Meter Row

50 Kettlebell Swings

1000 Meter Run

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 50-Foot Walking Lunge + 5 Strict Handstand Push-Ups

Station 2 – 5 Dumbbell Hang Squat Cleans + 10 Dumbbell Box Step-Overs

Station 3 – 200 Meter Run with Medicine Ball

Teammates can only rotate after the running partner returns.