Monday, August 19th- Hinge/Single Leg A. Barbell Single Leg Romanian Deadlift 5x5/leg *compare to 7/12/24 B. 7 RFT: 3 deadlifts (70%) 6...

Monday, August 12th- Endurance "9am" A. 7 min AMRAP: 2 wall walks 30 air squats B. 7 min AMRAP: 10 push-ups 10 dual kb deadlifts C. 7 min...

Monday, August 5th- Squat Cycle Day 32 A. Back Squat *compare to 7/26/24 B. 7 min AMRAP: 1-2-3... Burpees Wall Balls Tuesday, August 6th...

Monday, July 29th- Overhead A. Push Press + Push Jerk 7x (2+1) B. For Time: 21 Barbell Thrusters 12 Strict Pull-ups 15 Thrusters 9...

Monday, July 22nd- Hinge/Single Leg A. Deadlift 5x3 *compare to 7/1/24 B1. DB Front Rack Step-up to Reverse Lunge 3x8/leg B2. Single Leg...

Monday, July 15th- Endurance "8am" 30 min alternating EMOM: 10 back squats 8 strict pull-ups 8/leg suitcase reverse lunges 30 sec battle...

Monday, July 8th- Back Squat Cycle Day 29 A. Back Squat *compare to 6/26/24 B. 12 min AMRAP: 10 NP Burpees 10 Goblet Squats 30 Double...

STUDIO WILL BE CLOSED THURSDAY, JULY 4TH - SUNDAY, JULY 7TH Monday, July 1st- Hinge/Single Leg A. Deadlift 5x5 *compare to 6/12/24 B. 5x:...

Monday, June 24th- Endurance This workout was designed by the 12pm class- you can thank them ;) 25 min AMRAP: 1 Beastmaker 3 strict...

Monday- Back Squat Cycle Day 27 A. Back Squat *everyone is at different places here- we will compare to 6/7/24 B. "Karen" For Time: 150...

Monday, June 10th- Overhead Day A. Strict Press 5x3 B. 21-15-9 LA KB Snatch LA KB Squat RA KB Snatch RA KB Squat Tuesday, June 11th...

Monday, June 3rd- Hinge/Single Leg Day A1. Back Rack Bulgarian Split Squat 5x5/leg *compare to 4/22/24 A2. Side Plank 5x30 sec/side B....

Monday, May 27th: STUDIO IS CLOSED FOR MEMORIAL DAY! Regular schedule resumes Tuesday. Get some rest! Tuesday, May 28th 6am-12pm: Open...

Schedule and programming will be revised this week to accommodate "Murph" and Memorial Day. I also have jury duty, so this is subject to...

Monday, May 13th- Overhead A. Push Press 5x5 *start at 70% of heavy single from 4/5/24 B. Tabata Battle Ropes C. Tabata Side Plank D....

Monday, May 6th- Back Squat Cycle Day 23 A. Back Squat 5x5 or 5x3 *compare to 4/26/24 B. For Time 10-8-6-4-2 Barbell Thrusters Burpees...

Monday, April 29th- Endurance A. 10 min AMRAP: 3 strict pull-ups 6 push-ups 9 air squats B. 12 min AMRAP: 5 plate G2O 10 sit-ups 15...

Monday, April 22nd- Hinge/Single Leg A. Back Rack Bulgarian Split Squat 5x5 B1. Tempo Romanian Deadlift 3x8 @32x1 B2. Ab Wheel Rollout...

Monday, April 15th: Overhead A. 1 rep max push jerk TEST B. 30 on, 30 off, 5x (15 min): battle ropes ring/bench dips plate overhead...

9am- Olympic Lifting. Focus will be on the snatch this week- you have muscle snatch + snatch balance, snatch from blocks, and snatch from...