7.6.24

FREE FRIENDS AND FAMILY

For time with a partner: 

Run 1,200 m then… 

16 Rounds of: 

 8 Toes-to-bars 

8 Burpee box jumps (20/24 in) then… 

47 Goblet squats (53/70 lb) 

 – Run together. 

– Split all other work evenly with one person working at a time. 

– One partner completes a full round of the couplet before switching.

Quote: 

The goal of practice is always to keep our beginner’s mind. – Jack Kornfield

7.5.24

 TEST DAY: RECORD RESULTS 

 10 RM Deadlift 

 

Cash Out: 

 AMRAP 8 Minutes

2-4-6-8-10 etc.. 

DB Snatch (35/50) 

Hand Release Pushups

 CLICK HERE to compare to 2.13.24

Quote:

"Great things come from hard work and perseverance. No Excuses."-  Kobe Bryant

7.4.24

 CLOSED FOR THE 4TH! 

HAVE A HAPPY AND SAFE HOLIDAY!

(Regular Class Schedule will resume tomorrow 7/5)

7.3.24

 AMRAP in 4 Minutes:

21 Wall Ball Shots (14/20" to 9/10')

21 Toes to Bar 

Max Wall Walks in Remaining Time 

Rest 2:00

AMRAP in 4 Minutes:

21 Toes to Bar 

9 Wall Walks

Max Wall Ball Shots in Remaining Time

Rest 2:00

AMRAP in 4 Minutes:

21 Wall Ball Shots

9 Wall Walks 

Max Toes to Bar in Remaining Time 

Quote:

"I’m a great believer in luck, and I find the harder I work the more I have of it."-  Thomas Jefferson

7.2.24

 For Time: 

100/120 Assault Bike 

 Starting at 0:00, Every 3:00 Complete:

 3 Hang Power Cleans (95/135)

 6 Front Squats (95/135)

 9 Burpees over the Bar

Quote: 

"Work harder than you think you did yesterday."- Alex Elle