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GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 KB High Pulls (each side) 5 KB Press (each side, 5 sec. pause at top of each rep) 200 Meter Jog Strength: Snatch (every 1:15) Build: 6×4 Power Snatch Welded: 6×2 Squat Snatch War: 6×1 Squat Snatch @80-90% MetCon: Build: 2 Rounds 35 S2OH (75#/55#) 14 Alt. DB Snatches (35#/20#) 800 Meter Run 7 Single Arm DB Thrusters (each side, 35#/20#) 18 Minute Time Cap Welded: 2 Rounds 35 S2OH (95#/65#) 14 Alt. DB Snatches (50#/35#) 800 Meter Run 7 Single Arm DB Thrusters (each side, 50#/35#) 18 Minute Time Cap Warrior: 2 Rounds 35 S2OH (115#/75#) 14 Alt. DB Snatches (75#/50#) 800 Meter Run 5 Single Arm DB Thrusters (each side, 75#/50#) 18 Minute Time Cap LEAN GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 KB High Pulls (each side) 5 KB Press (each side, 5 sec. pause at top of each rep)...Read more

We are reaching out to our community for volunteers to judge, set up equipment and help run this year’s event. No experience necessary and we will be running everyone through their duties leading up to the event. If you’d like to be a part of a fun event with incredible athletes get signed up at the front desk. Volunteers will receive a couple of shirts for their time along with food and drinks. Questions about the event contact Coach Jacob ([email protected]) or Coach Joaquin ([email protected].Read more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 Goblet Squats w/Glute Bands 6 Broad Jumps 10 PVC PT Strength: Back Squat (every 2:00) Build: 5×6 Welded: 5×3 @80% Warrior: Find 1RM MetCon: Build: 12 Minute AMRAP 6 Pull Ups or 12 Ring Rows 6 OHS or FS (75#/55#) *Add 1 rep to each movement every 2 rounds. Welded: 12 Minute AMRAP 8 Pull Ups 8 OHS (95#/65#) *Add 2 reps to each movement every 2 rounds. Warrior: 12 Minute AMRAP 8 C2B Pull Ups 8 OHS (95#/65#) *Add 2 reps to each movement every 2 rounds.Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: 4 Rounds 30/24 Cal. Bike 20 DU or 150 Singles 10 Squat Cleans (95#/65#) 18 Minute Time Cap Welded: 4 Rounds 30/24 Cal. Row 50 Double Unders 8 Squat Cleans (135#/95#) Squat Cleans Round 2 = 6 @155#/105# Round 3 = 4 @185#/125 Round 4 = 2 @205#/135# 18 Minute Time Cap Warrior: 4 Rounds 30/24 Cal Row 100 Double Unders 8 Squat Cleans (225#/155#) Squat Cleans Round 2 = 6 @255#/165# Round 3 = 4 @275#/175# Round 4 = 2 @300#/185# 18 Minute Time Cap LEAN GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 5 Rounds 2 Minutes Max Burpees 2 Minutes Max KB Swings (35#/26#) 2 Minutes Max Goblet Squats (35#/26#) 1 Minute RestRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Push Ups 10 SL Sit Ups 10 Air Squats Finish with 40 Banded GM Strength: Bench Press (every 2:00) 4×5 MetCon: Build: 18 Minute EMOM 1. 14 Knee Raises 2. 8/7 Cal. Row 3. 5 DL (155#/105#) Welded 18 Minute EMOM 1. 8 T2B 2. 10/8 Cal. Bike 3. 2 DL (315#/205#) Warrior: 18 Minute EMOM 1. 12 T2B 2. 10/8 Cal. Bike 3. 2 DL (385#/265#)Read more