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Please remember that there is only one class today – 9:30am. We are closed on Tuesday, January 1st and resume with normal class times on Wednesday, January 2. Also – we are closed on [...]

Strength: 20 minutes to establish a 5-rep Squat Then, 3 rounds of: 1 minute KB swing for max reps (24/16k) 1 minute single-arm G2OH with DB for max reps (35+/20+) 1 minute sit-ups for max reps 1 [...]

Strength: 2″ Deficit Deadlift – work percentages off your 3-rep max – perform 3 reps at 70%, 3 reps at 75%, 3 reps @ 80% Then, 15 minute AMRAP of: 4 Handstand Push-ups 8 Wall [...]

“Hammer” U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th [...]

For Wednesday we will have only one class at 9:30am. Normal schedule resumes Thursday. Partner-up and count all rounds and reps. Proceed through each station for a 4-minute AMRAP. Rest 1 minute [...]

Please remember that for December 24 we will have only one class at 9:30am. In the style of the 12-Days of Christmas song, for time: 1 Pull-up 2 Box jumps (24/20″) 3 Jumping jax 4 Push-ups [...]

Each partner completes all reps before going to the next round 21-18-15-12-9-6-3 Ground to Overhead with Plate (45, 25lb) At the end of each round of G2OH: 5 Burpees + 10 Toes 2 Bar (CFNE) [...]

Strength: Deadlift – working percentages off your 3-rep max deadlift. Warm-up then perform 3 reps @ 80%, 3 reps @85%, 3 reps @90% AMRAP in 10 minutes of: Rope climbs 15 Wall Balls (20/14lb) [...]

Strength: Hang Power Snatch & Overhead squat – work to heavy double Then, 5 rounds for time of: 3 Hang power snatch @ 85% of heavy double 21 Lunge steps with plate locked overhead – [...]

For time, 21/15/9 of: Thrusters (95/65lb) Burpees Then, quickly add weight to the bar and perform 30 Deadlifts (225/155lb) (10 minute cap) Rest at least 5 minutes – then… Benchmark – [...]