Both locations will be closed Monday May 27th for Memorial Day!   STRENGTH Push Press 5×5 @ 75% CONDITIONING 40 Wallballs (20/14#) 40 Burpees 40 KB Snatches (1.5/1 pood) 40 [...]

STRENGTH EMOTM for 10mins: 3 DL @ 70% of 1RM 1 Box Jump Increase box height each min, starting at 24/20” CONDITIONING 21-15-9 Deadlifts (185/135#) Box Jumps (24/20”)   MOBILITY [...]

STRENGTH 15mins to Work Up to Heavy: Bear Complex (one sequence) Bear Complex = 7 Sequences of: power clean front squat push press back squat push press *cannot drop or [...]

CONDITIONING 5 Rounds: 4 Full Cleans (155/105#) 8 GHD Situps 12 Pullups   MOBILITY Matted Down Abdominals      

CONDITIONING Partner WOD 800m Run w/ Med Ball – Team Karen 150 Partner WBS (20/14#) (alternate reps) – 800m Run w/ Med Ball   MOBILITY Gypsy Mash Party     [...]