Happy Memorial Day- 7:00. 8:15 & 9:30 am classes- Potluck party after! GRIZZLY- “Murph”1-mile Run100 Pull-ups200 Push-ups300 Squats1-mile Run Option 2: 14/20 weight vest KODIAK-1-mile [...]

MONDAY MAY 29th- Memorial Day Schedule- 7:00, 8:15 & 9:30am classes! GRIZZLY- With a friend 70/90 cal Assault *Partner Holds Handstand or plank hold -into- [...]

MONDAY MAY 29th- Memorial Day Schedule- 7:00, 8:15 & 9:30am classes! Build to a Heavy Split Jerk GRIZZLY- 100 Wall Balls for Time as follows: [...]

Heavy Single Snatch Balance GRIZZLY- 4 Rounds 16/20 Calorie Assault Bike 25 Box Step Ups 20/24 KODIAK-4 Rounds13/16 Calorie Assault Bike25 Box Step Ups 16/20 [...]

Clean- Build to a Heavy Single GRIZZLY- 10 min AMRAP 1-2-3-4-5. . . Clean and Jerks 105/155 M80/115 1 Rope Climb or 6 Inverted Ring [...]

Snatch - Build to a Heavy Single GRIZZLY- 24/30 Calorie Row 30 Burpees 24/30 Calorie Row 24 Burpee Box Jump Overs 20/24 24/30 Calorie Row [...]

GRIZZLY- 5 sets:200m Run15 Pull-ups30 Push-ups45 Squats200m Run-rest 3 minutes between sets KODIAK-5 sets:200m Run10 Pull-ups20 Push-ups30 Squats200m Run-rest 3 minutes between sets- POLAR- 5 [...]

GRIZZLY- 25x50ft Shuttle Runs 25 Burpee Pull Ups 50 Floor Press 95/135 M75/115 25 Burpee Pull Ups 25x50ft Shuttle Runs KODIAK-75/115 M65/95 POLAR-15x50ft Shuttle Runs [...]

5 sets of 2 Snatch Balance (light/moderate) * Complete 1 set every minute for 5 minutes * GRIZZLY- For Time: 10 Front Squats 75/115 M65/95 [...]

5 sets of 2 Split Jerks (light/moderate) * Complete 1 set every minute for 5 minutes * GRIZZLY- Every Minute (15:00) (40 sec work/20 sec [...]