December 31, 2020

Regular Hours Today! Complete as many rounds as possible in 20 mins of:10 L Arm Kettlebell Snatches, 53/35 lbs10 L Leg Front Rack Box Step-ups, 53/35 lbs5 L Arm Turkish Sit-ups, 53/35 lbs20/17 Calorie Row10 R Arm Kettlebell Snatches, 53/35 lbs10 R Leg Front Rack Box Step-ups, 53/35 lbs5 R Arm Turkish Sit-ups, 53/35 lbs20/17 […]

December 30, 2020

Every 2 mins for 10 mins: 1 Muscle Snatch + 3 Overhead Squat Every 2 mins for 10 mins: 3 High Hang Power Clean + 1 Split Jerk This is going to be our heavy day for the week and the focus will be on perfect lifts! Both the snatch and clean & jerk complex […]

December 29, 2020

Every 3 mins for 15 mins do:50′ Sled Drag, pick load4 Man Makers, 35/20 lbsHandstand Walk, 30 ft Notes: Sled Drags- moderate weightComplete at 60-70% effort The sled drag should be a moderate weight allowing you to walk in a heel/toe fashion and all 50 ft unbroken. It’s okay to make it heavy enough to […]

December 28, 2020

Starting off a deload week after some testing and challenging workouts. These are valuable weeks that we need to take in order to make the most of our fitness gains. Though this is a deload week there will still be workouts that pose as a bit of a challenge throughout the week! For quality:Row, 1 […]

December 26, 2020

8-10am: Open Gym10am: Group WOD For time:15 Deadlifts, 315/225 lbs15 Ring Muscle-upsRun, 400 m12 Deadlifts, 315/225 lbs12 Ring Muscle-upsRun, 400 m9 Deadlifts, 315/225 lbs9 Ring Muscle-upsRun, 400 m Goal: sub 14 mins Repeat workout from 10/17. The deadlift and muscle up combo is always a challenging one! There is more midline involved than we typically […]

December 24, 2020

9am, 10:30am & Noon classes ONLY today!1 Spot left at the 10:30am time slot! “12 Days of Icon Christmas” For time:1 Cluster, 185/125 lbs2 Muscle-ups3 Box Jumps, 40/30 in4 Front Rack Lunges, 185/125 lbs5 Handstand Push-ups6 Deadlifts, 185/125 lbs7 Toes-to-bars8 Strict Pull-ups9 Kettlebell Swings, 70/53 lbs10 Burpees11 Back Squats, 185/125 lbs12 Assault Bike Calories Perform […]