GYMNASTICS SKILL WORK: Take 10 minutes to review Ring Dips GRIZZLY- 21-15-9 Ring Dips Inverted Ring Rows Push Ups Calorie Row (Women: 15-12-9 calories) KODIAK-18-12-6 [...]

July 4th schedule- 7:00, 8:15 & 9:30am Classes only- regular schedule on Friday! GRIZZLY- “The Ginger” 22:00 AMRAP 400m Run 7 Thrusters 105/155 M80/115 20 [...]

July 4th schedule- 7:00, 8:15 & 9:30am Classes only- regular schedule on Friday! Build up to a Heavy Power Clean GRIZZLY- 15:00 AMRAP Buy in: [...]

July 4th schedule- 7:00, 8:15 & 9:30am Classes only- regular schedule on Friday! 5 sets- 5 Shoulder Press (65%) 5 bent over-barbell rows after each [...]

5 sets: 5 Front Squat (65%) 3 Standing Broad Jumps after each set -Rest 2 Minutes between sets- GRIZZLY- 3 sets (Every 6:00) 2 Rounds [...]

GRIZZLY- 800 M Run or 1000 M Row or 48/60 Calorie Air Bike 10 Ring Muscle Ups Or 30 Chest to Bar Pull Ups 150ft [...]

Snatch: Heavy 3 Rep Heavy 2 Rep 3 Heavy Singles (Build to 85-90% through the 3 singles) * The heavy 3 rep and 2 rep [...]

3 Sets: 8 Front Squat (65-70%) 3 Seated Box Jumps after each set -rest 2 Minutes between sets- GRIZZLY- 7 Rounds 8/10 Calorie Air Bike [...]

3 Sets: 8 Shoulder Press (65-70%) 15 Seated Banded Lat Pull Downs after each set -Rest 2 Minutes between sets- GRIZZLY- Row 400m 50ft Handstand [...]

GRIZZLY- 4 Rounds 100 Double Unders 20 Toes to bar 10 Back Squats 125/185 M90/140 KODIAK-4 Rounds 75 Double Unders 15 Toes to bar 10 [...]