HULK SMASH 6 Sets (Every 3:00) 12/10 Calorie Echo 7 Thrusters (115/80) STRENGTH Clean and Jerk

Dr. Bruce Banner 100-75-50 Double Unders 150-100-50ft Single Arm Overhead Dumbbell Lunge (50/35) 40 AbMat Sit-ups or 25 GHD Sit-Ups after...

Incredible Hulk For Time: 12 Burpee Box Get Over (30/24) 24 Pull-ups 12 Burpee Box Get Over (30/24) 18 Chest to Bars 12 Burpee Box Get...

WITHOUT BLEMISH 8:30 am Class 10 min AMRAP 10-20-30...Calorie Echo Bike 2-4-6...Snatch 95/65 10 min AMRAP 6-9-12-15...Ring Rows...

JOHN 3:16 AMRAP 1:00 10 Thrusters (95/65) Max Reps Bar Muscle Ups (Or Chest to Bar) -Rest 1 Minute between sets- *Complete Sets until you...

LUKE 24:6-7 4 sets 300m Run 15 Push ups 25' Plates Push or 90’ Sled Pull (2x45/1x45) 15 Push Ups -Rest 0:90 b/t sets- STRENGTH Clean and...

GALATIANS 2:20 4 sets: 15 second Row (SPRINT!) -rest until 2 minutes- 15 second Echo Bike (SPRINT!) -rest until 4 minutes- *Scored in...

SKILLS CLASS TONIGHT - 6:30 PM - DEADLIFTS! 1 JOHN 4:9-10 3 Rounds 30 Dumbbell Front Squats (35s/25s) 20 Toes to Bar 10 Burpees over...

Congratulations are in order for all of our athletes that participated in the OPEN! Great Job! Everyone deserves a high five for putting...

ROMANS 5:8 5 sets 25/20 Cal Echo Bike 50 Double Unders 4 Wall Walks *Rest 1 min between sets* -OR- 5 sets (1 set every 3 minutes 30...

8:30 am Class AGQF Mash-Up Teams of 2 all reps split 2 Rounds 30 t2b 50 ft double DB front rack lunge 50's/35's 20 C2B 50 ft double DB...

ANT MAN AND THE WASP 10 Wall Walks 20 Double Front Rack Kettlebell Squats (2X53/35) 30/24 Calorie Row 100m Kettlebell Farmer Carry...

M.O.D.O.C.K. 40/32 Calorie Echo Bike 30 Box Jumps (24/20) 20 Bar Muscle Ups OR 20 Burpee Jumping Pull-Ups STRENGTH Ring Dips

KANG THE CONQUERER 2 Rope Climbs OR 5 Strict Pull-Ups 10 Dumbbell Box Step Over (2x50/35) (24/20”) 2 Rope Climbs OR 5 Strict Pull-Ups 15...

Working on: Overhead, Front and Back Squats Come and become more proficient at these essential movements!

LORD KRYLAR 10 rounds 7 Power Cleans (135/95) 10 Push Ups (Feet on box or Ring) STRENGTH C&J

We are a couple of weeks removed from the Open. For most, the Open proves to be an eye opener. There are different ways we can react; a...

QUANTUMANIA 10 rounds: 4 Burpees 6 Kettlebell Swings (70/53) 8 Wall Balls (20/14) STRENGTH Back Squats

“Dawn Patrol” Teams of 2-each person working at the same time. When both finish their movement they will switch: 8:30 am Class 2 rounds...

GHOST PEPPER 30 min AMRAP 30 Double Unders 15 Deadlifts (135/95) 15 Push Ups 100m Sprint Run -Rest 2 minutes b/t sets- Strength Shoulder...