Strength: 10 min EMOM -3 position clean Conditioning: Alternating Tabata -KBS -Plank Hold Rest 2 min -Jumping Lunges -Wall Sits

Strength: 8 x 3 Box Squats at 75% Conditioning: 12 Min AMRAP 2 Rounds: -50 foot weighted walking lunge -16 toes to bar - 8 power cleans...

Strength: 3 x 2-3 Bench Press (Wide Grip) Between Sets: 3 Rounds -8/side SA Banded Landmine Press -10 Vertical Ring Pulls Conditioning:...

Strength/Skill: 10 Min EMOM 3-5 Overhead Squats Conditioning: 5 Rounds 10 UB Thrusters 4 Laps Farmer Carry

Congratulations to Sue Bilstad for being named Athlete of the Month for March. You can see Sue almost everyday at 5:30 am, she...

Strength: Front Squat 3 x 2-3 reps 3 Rounds 10 Banded Straight Leg Deadlifts 8/side Single Leg Ball Slams Conditioning: For time:...

Strength: 10 min EMOM 2-3 Split Jerks Conditioning: 10 min as far as possible: Ski Relay (groups of 3-4) :20 at a time. 2 min. Rest 10...

Strength: Speed Day 8 x 3 Box Squats at 70% Conditioning: 10 Dumbbell Snatches 15 Burpee Box Jump Overs 20 Dumbbell Snatches 15 Burpee...

Strength: Strict Press 3 x 2-3 reps 3 Rounds between warm up sets 10 Banded Lat Pull Downs 10 Bent Over Reverse Flies Conditioning: 7...

Strength: Core Work 3 Rounds (Not For Time): -10-15 Toes to Bar -:45-:60 Plank -10/side Plank to K2E Conditioning: 60 Bar Over Burpees...