Posts By: ryan

Tuesday, November 21st “Feeling Crossed”

Tuesday, November 21st ‘Feeling Crossed” 50/35-Cal air bike 50-Toes to bar 40-Deadlifts (185/135) 40-Handstand Push ups post time to board and FitChalk   Open Training- Midline 2:00 L-Sit Every break: 10 GHD Sit-Ups or weighted sit ups  

Monday, November 20th “Tight Denim”

Monday, November 20th “Tight Denim” 4 rounds 3 min clock/ 3 min rest 20/15-cal row 15-Goblet squats (55/35) In remaining time max Double unders Post Double unders each round   Open Training- 1. Ring Muscle-Ups 3 Rounds: 25% of Max Unbroken Muscle-ups 35% of Max Unbroken Muscle-ups 45% of Max Unbroken Muscle-ups Rest as little more »

Saturday, November 18th Teams of 3!

Saturday, November 18th Teams of 3! 30 min AMRAP 15-Toes to bar 30-Push ups 45-Box Overs (24/20) *Divide work evenly Post total rounds plus reps to board   Open Training- Gymanstic skill time

Friday, November 17th “Classic Redo”

Friday, November 17th “Classic Redo” 20-DB Thrusters 30-DB Snatch 40-Wall balls (20/14) 50-sit ups 100-Double unders 50-sit ups 40-lunges 30-DB Snatch 20-DB Thrusters post time to board and FitChalk   Open Training- Front Squat 3×3 across

Thursday, November 16th Partner Day!

Thursday, November 16th Partner Day! 20 Min AMRAP 20-10m Farmer Carry (Dual KB or DB) 50/36-cal air bike 20-10m Goblet carry (Single KB) 50-air squats post total rounds plus reps to board   Open Training- November Goal work!  

Wednesday, November 15th “Oops!… I Did It Again”

Wednesday, November 15th “Oops!… I Did It Again” 4 min clock 27/21-cal row 21-hang cleans O/P(135/95) F(115/80) AMRAP in remaining time lateral burpee bar hops 4 min Rest 4 min clock 27/21-cal row 21-hang cleans O/P(115/80) F(95/65) AMRAP in remaining time lateral burpee bar hops 4 min Rest 4 min clock 27/21-cal row 21-hang cleans more »

Tuesday, November 14th “Frozen Tundra”

Tuesday, November 14th 1-Power snatch 10 min EMOM X1 building or across at 75-80%   2-conditioning “Frozen Tundra” 5 rounds for time 15-power snatch(75/55) 35-double unders post time to board and FitChalk   Open Training- 1. Strict Handstand Push-ups Max Strict Handstand Pushups Rest 3:00 3 Sets of 30% rest as needed between    

Monday, November 13th “Classic Trial”

Monday, November 13th “Classic Trial” 30-Thrusters O(135/85) P(115/75) F(95/65) 30-Chest to bar pull ups (Fitness=pull ups) 30-Deadlifts 30-Toes to bar (Fitness=knee above hips) 30-KB Swings O/P(55/35) F(45/25) 30-Box Jumps O/P(24/20) F(20/16) 30-Burpees post time to board and FitChalk   Open Training- 1. Ring Muscle-Ups 3 Rounds: 25% of Max Unbroken Muscle-ups 35% of Max Unbroken more »

Saturday, November 11th Honiring Veteran’s Day

Saturday, November 11th Please stop out to the Gym and help us Honor our Military. We have a individual workout and a Partner workout to choose from. See you Soon! CFPB     “Jack” Complete as many rounds as possible in 20 minutes of: 115/75 pound Push press, 10 reps 10 KB Swings, 55/35 10 more »

Friday, November 10th “Jim Nasty”

Friday, November 10th “Jim Nasty” Open 3 rounds for time 7-Ring Muscle ups 50-air squats 10-Power cleans (165/115)   Performance 3 rounds for time 7-Burpee Chest to bar pull ups 50-Air squats 10-power cleans(135/95)   Fitness 3 rounds for time 7-Burpee pull ups 50-Air squats 10-Power Cleans (115/75)   Open Training- Gymnastics Conditioning On the more »