October 8, 2019

On a running clock:

0-10 minutes:

A) 9-6-3

front squat 185/135 (no rack)

bar muscle up

score time to complete Rest until clock hits 10:00

B) 10-20 minutes:


power snatch 95/65

double under (2x)

Score time to complete Rest until clock hits 20:00

C) 20-30 minutes

1500m row or 3750m bike

max burpee in remaining time

score total burpees

if part a and b is completed before the end of the 10 minute window remaining time is rest


September 30, 2019

There will be no morning classes tomorrow.   We ran into a few issues and won’t be able to open till the afternoon.    First class is at 3:30pm.   

A) EMOM for 10 Minutes 

Deadlift + Hang Clean + Front Squat

Score total weight lifted

B) Complete the following for time:

40 Push-ups

40 Box jump overs 24/20

30 Push-ups

30 box jump overs 

20 Push-ups

20 box jump overs

10 Push-ups

10 box jump overs

Score total time 


September 27, 2019

This will be the final workout in this building. It’s been home for so long but it’s time to move on.

5 Rounds

12 Burpee Over Bar

36 Double Under

6 Overhead Squat 185/135

rest 3 minutes between rounds

OHS shoud be heavy. try and make it as heavy as you think you can do for 5 reps in a row. If you are unable to ohs “heavy” then do front squats instead. Try to go as fast as possible

record total time including rest