Do you want to improve/learn muscle-ups ? And the progressions that will help you get them? If so, tomorrow's Tuesday night skills class...

TOYOTA 500m Row 50 Air Squats -rest 1:00- 500m Row 50 Wall Balls (20/14) (10’/9’) -rest 2:00- 500m Row 50 Wall Balls (20/14) (11’/10’)...

"IF IT BLEEDS, WE CAN KILL IT" Pump sesh Superset 3X DB Bench 10 reps 70/40 Barbell row wide grip 10 reps 135/75 Superset 3X Ring...

CERA For Time: 90 GHD Sit Ups 12 Rope Climbs (scale to 50 Ring Rows or Pull-ups) 150 Wall Balls (20/14) (10’/9’) Strength Tempo Front Squat

SPIKE 5 rounds 18 Toes to Bar 9 Shoulder to Overhead (135/95) 54 Double Unders Strength Back Squat 1-1-1-1-1-1-1 Take 7 TOTAL sets to...

CHOMPER 2 sets: 21-15-9 Deadlifts (225/155) 6-4-2 Rope Climbs -or- 3-2-1 Pegboards -or- 21-15-9 Pull-ups -rest 1:1 b/t sets- Strength...

The 6:30 pm skills class will be focusing on Hang Snatches and Tires-to-Bar This is a great class to work on those pieces of your game...

LITTLEFOOT 15-12-9 Dumbbell Thruster (2x50/35) Dumbbell Box Step ups (2x50/35) (24”/20”) *50' Plate Push (25# Plate) after each set...

Some people say it's a holiday....we've had enough holidays lately. Regular schedule for Monday! DUCKY 21-15-9 Power Cleans (115/80) Bar...

8:30 Class “Pippity poppity give me the zoppity” In teams of 2 6 min AMRAP 1 hang squat clean 1 Pull-ups 2 hang squat clean 2 Pull-ups...

LEMON TART 2 Rounds 60 Double Unders 40 Wall Balls (20/14) 20 Box Jump Overs (24/20) 40 Double Unders 30 Wall Balls (20/14) 10 Box Jump...

ECCLAIRS 2 sets: 21 Deadlifts (275/185) 21/17 Calorie Echo Bike 15 Deadlifts (315/225) 21/17 Calorie Echo Bike 9 Deadlifts (365/265)...

CANNOLI 5-4-3-2-1 Rope Climbs 35-28-21-14-7 Overhead Squats (95/65) Strength Snatch

The regular 6:30 class will still be held The movements trained tonight will be Snatch and Handstand work! Go get skillz!

CREAM CHEESE DANISH 5 Sets 400m Run or 500/400m Row 10 Strict Handstand Push Ups -rest 1 minute b/t sets- Strength Power Clean

CROISSANT 27-21-15-9 Toes to Bar Power Snatch (75/55) Strength Push Press and OHS

"TAKE THE DRAMA DOWN A NOTCH, JULIET" Teams of 2 V1-Scaled 15 Min AMRAP 30 Pull-ups 20 SA Devils Press 50/35 50 AbMAt situps or 30 GHD...

HANS For Time: 1-2-3-4-5-6-7-8-9-10 Thrusters (115/80) 2-4-6-8-10-12-14-16-18-20 25ft Shuttle Run Strength Push Press and/or Double Unders

OAKEN AMRAP 20 minutes 15/12 Calorie Echo Bike 15 Deficit Push-Ups 10 Strict Pull Ups (OR 20 Dumbbell Deadlifts (2x50s/35s)) Strength...

KRISTOFF AND SVEN AMRAP 15 minutes 50/40 Calorie Row -into- 15- AbMat or 10 GHD Sit Ups 1-2-3-4-5-6-7...Power Cleans (185/125) STRENGTH...