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In teams of two, with only one partner working at a time, Complete the following in order for time. All exercises can be broken up however you like, but the obvious goal is for the workload to be split: 100 Pull-Ups 100 Kettlebell Swings (24/16 kg) 100 Double-Unders 100 Overhead Squats (95/65 lbs.) After-Party: Everyone…

A. Bench Press 5-5-5-5-5 B. for time: Run 400m Bear Crawl 160 ft Run 400m Crab Walk 160 ft Run 400m Their Big Day is finally here!!! Congratulations to James & Jessica on their wedding. We wish you a lifetime of happiness!

Thank you all for being part of our family! A special THANK YOU to those who have been with us all 365 days. The memories are endless! From the first toes to bar, pull-ups, muscle ups, all the way through the daily PR’s! Watching each one of you work for those 5 extra pounds, fight…

“Filthy 50″ 50 Box Jumps (24″/20”) 50 Jumping Pullups 50 Overhead KB Swings (16kg/12kg) 50 Steps, Walking Lunge 50 Knees to Elbows 50 Push Presses (45#/35#) 50 Hip Extensions 50 Wall Balls (20#/14#) 50 Burpees 50 Double Unders (sub = 150 singles) Scale to 30 reps of each movement if 50 will take longer than…

Practice: Hollow body Holds and Kipping A. Shoulder Press 3-3-3-3-3-3 B. “Little Nicole” 10 Min Amrap 400m Run Max Pull-Ups Score total number of pull-ups completed in 10 minutes. Rules: Start with a 400m run. Perform max rep pull-ups until you no longer can stay on the bar. Chin should clear the bar and there…

A. Back squat – 20 reps unbroken ** You must increase load 5 to 10# from last week. Here are a few things to keep in mind: -Stay tight – your poor form will surely degrade with such high reps. -Take two or three breaths between reps. You’ll need the oxygen, this isn’t a sprint….

Open Floor 10a-12p: Work on the skills that require the most attention for YOU. This means to work on the movements you hate doing because you can’t do them well or can’t do them at all. And don’t forget flexibility. Pick the Mobility WOD from K-Star’s collection, grab some bands, lacrosse balls, a foam roller…

Starting today at 2PM, we will be eating, drinking and watching the World Series Of Exercise! Get your workout in, and then let’s really get after it! 9am and 10am classes Partner WOD 1200m medball run 50 Burpees 100 Thrusters (95,65) 50 Burpees 1200m medball run Partners can partition the reps as they choose. Onika,…

A. Power Clean & Push Jerk In 20 minutes build to a 2 rep max B. Benchmark “Grace” For time: 30 Clean & Jerks (135/95) *Use a weight you can finish the workout in under 10 minutes. This should be a fast effort, but technique remains paramount.     SAVE THE DATE!!! One Year Anniversary…