Posts By: ryan

Saturday, December 2nd Partner Day!

Saturday, December 2nd Partner Day! OPEN & PERFORMANCE AMRAP 20 Partner Day! 400 Meter Run (200m per athlete) 14-Snatch (7 per athlete) Round 1 – Open(95/65) P/F(75/55) Round 2 – Open(115/75) P/F(85/60) Round 3 – Open(135/85) P/F(95/65) Round 4 – Open(155/95) P/F(105/70) Round 5 – Open(175/105) P/F(115/75) Post rounds plus reps as a team   more »

Friday, December 1st “Undead”

Friday, December 1st “Undead” 5 rounds for time 10-Deadlifts Open(225/155) PERF(205/135) Fit(185/115) 25-Sit ups 50-Double unders (Fitness=100 singles) Post Time to board and FitChalk   Open Training- Cal Row 50-40-30-20-10 :45 rest after each set  

Thursday, November 30th “Escalator”

Thursday, November 30th “Escalator” 5 min AMRAP 5- pull ups 10-Hand Release Push ups 15-air squats rest 5 min 4 min AMRAP 4-Chest to bar pull ups 8-Strict Push ups 12-Lunges rest 4 min 3 min AMRAP 3-Bar Muscle ups 6-Handstand Push ups 9-Med ball Squat cleans (20/14) Post rounds plus reps for each AMRAP more »

Tuesday, November 28th Test Day!

Tuesday, November 28th Conditioning Test 2000m row for time   Open Training- 2. Strict Handstand Push-ups For Quality: 15-12-9-6-3 Strict Handstand Push-ups Strict Toes to Bar

Monday, November 27th “Humpty Dumpty”

Monday, November 27th OPEN & PERFORMANCE “Humpty Dumpty” 3 Rounds: 10 Power Snatches (115/80) 20 Box Jumps (24/20) 30 Wallballs (20/14) FITNESS “Humpty Dumpty” 3 Rounds: 10 Power Snatches (95/65) 20 Box Jumps (20/16) 30 Wallballs (14/10) Post time to board and FitChalk Open Training- 1. Ring Muscle-Ups On the Minute x 10 Odd – more »

Saturday, November 25th Teams of 3!

Saturday, November 25th Teams of 3! OPEN & PERFORMANCE AMRAP 25: Teams of 3: 600 Meter Run (200m per athlete) 21-Squat Cleans (7 per athlete) Round 1 – Open(95/65) P/F(75/55) Round 2 – Open(115/80) P/F(95/65) Round 3 – Open(135/95) P/F(115/80) Round 4 – Open(155/105) P/F(135/95) Round 5 – Open(185/135) P/F(155/105) Post rounds plus reps as more »

Friday, November 24th “Truman State”

Friday, November 24th “Truman State” Open 13 Min AMRAP 10-Burpees bar facing 10-Chest to bar pull ups 10-Sumo Deadlift High pull (95/65) 10-Strict push ups   Performance/Fitness 13 min AMRAP 10-Burpees bar facing 10-Pull ups 10-Sumo Deadlift High pull (75/55) 10-Hand release push ups post rounds plus reps to board and FitChalk   Open Training- more »

Thursday, November 23rd Happy Thanksgiving!

Thursday, November 23rd Happy Thanksgiving! We will have open Gym 830-1030am and 330-530 pm today. Come on in and Sweat off some of the food that you have consumed. Happy Thanksgiving from CFPB! Partner Workout option- 25 min AMRAP 5-Box Jumps(24/20) 10-KB Swings (55/35) 10/8-Cal row or ski (8/6-cal bike) post total team rounds plus more »