Sunday 10/6/19 5 rounds:10 Single arm DB bench (10L/10R)10 Supine grip ring rows+Every 4 minX415 Burpees over bar20 Push press (115/75)60 Double unders Danville 60... Read More

Saturday 10/5/10 NO CLASSES TODAY DUE TO BARBELLS FOR BOOBS. IF YOU WANT TO WORKOUT THEN SIGN UP FOR A HEAT. COME DO IT SOLO,... Read More

Friday 10/4/19 In teams of 2:For time:80 Burpee box jump (24/20)50 DB step overs (50/35)(24/20)30 Sand bag over shoulder (150/100)*Work in 1 min on 1... Read More

Thursday 10/3/19 Front squat4×8+3 rounds for time:30 Hang squat cleans (95/65)30 Toes to bar Danville 60 Front squat4×8+3 rounds:30 DB hang squat cleans30 See the... Read More

10/1/19 EMOM 20 min:1 min: 12 Box jumps (24/20)1 min: 5 front squats (185/135)*Bar is taken from ground for front squats+AMRAP 10 min:10 DB deadlift... Read More

Monday 9/30/19EMOM 10 min:30 seconds max reps chest to bar pullups*15 max per minute. Pick a number you think you can maintain for at least... Read More

Sunday 9/29/19Alt tabata strict pressbehind the neck strict press+Establish a 1RM strict press+EMOM 20 min:1 Clean and jerk (205/145)2 Ring muscle ups3 Burpees*All 3 movements... Read More

Saturday 9/28/19 For time:Run 1 mile:Then 12 rounds:4 Strict handstand pushups8 Chest to bar pullups12 Air squats*Wear a 20/14# weight vest Danville 60 Run 1... Read More

7 rounds for time:In teams of 2:30/20 calories30 DB thrusters (35/25)100 Double unders Danville 60 In teams of 2:AMRAP 35 min:30/20 calories30 DB thrutster60 Lateral... Read More