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Intermediate Strength: 5 Rounds – 5 Front squats @ 2211 Muscular Endurance: 4 Rounds – Farmer carry x 120 ft 6 Hollow body roll to supermans 6 Ring assisted pull-ups Metabolic Conditioning: Complete the following for time – 30 Med ball slams 90 Mountain climbers / side 20 Med... READ MORE

Intermediate Strength: 5 Rounds – 5 Deadlifts 12 Dumbbell internal rotations / side *Complete just 3 sets of the internal rotations Metabolic Conditioning: Every 2 minutes, for 32 minutes (4 sets) – Station 1: 20 Seated resistance band rows Station 2: Walking kettlebell lunges x... READ MORE

Intermediate Strength: 3 Rounds – 12 Goblet squats 12 Inverted rows 12 Isometric floor presses (6 / side) Muscular Endurance: 4 Rounds – Pull-up hold x 10 sec Static lunge x 12 sec / side Hip bridge hold x 20 sec Hollow body x 30 sec Metabolic Conditioning: 6 Rounds – 10 Push-ups... READ MORE

Intermediate Strength: 4 Rounds – 4 Turkish get ups (2 / side) Rest x 45 sec Muscular Endurance: 3 Rounds – 10 Sumo deadlifts 10 Strict presses Metabolic Conditioning: Complete 4 rounds of the following working for 30 seconds at each station with 10 seconds rest between statio... READ MORE

Intermediate Strength: Complete the following every 90 seconds for 7 rounds – Rounds 1 – 2: 5 One arm snatches / side Rounds 3 – 5: 4 One arm snatches / side Rounds 6 – 7: 3 One arm snatches / side Metabolic Conditioning: Complete the following with a partner for time – 120... READ MORE

Intermediate Strength: 4 Rounds – 8 Front squats 8 Resistance band internal rotations / side Muscular Endurance: Complete the following every 75 seconds for 5 Rounds – 5 Hand release push-ups 6 Supinated bar rows Advanced add weight to push-ups Metabolic Conditioning: Complete 4... READ MORE

Intermediate Strength: 3 Rounds – 8 Posted single leg deadlifts / side @ 3011 Rest x 60 seconds 8 Supinated inverted rows @ 20X1 Rest x 60 seconds Side Plank x 45 seconds / side Rest 60 seconds Muscular Endurance: 4 Rounds – Pull-up hold x 12 sec Handstand x 20 sec Chair... READ MORE

Intermediate Strength: 6 Rounds – 3 Barbell box squats 5 Dips Metabolic Conditioning: Complete the following for time: 300 Jump ropes 30 One arm snatches / side 30 Push-Ups 300 Jump ropes 20 One arm snatches / side 20 Push-Ups 300 Jump ropes 10 One arm snatches / side 10 Push-Ups... READ MORE

New Members Get 50% off your first month when you sign up from now through January. But because we actually want you to succeed we will also give you the opportunity to earn half off your second month as well. All you need to do is attend any group class 3 days / week during your... READ MORE

Intermediate Strength: 5 Rounds – Warm-up round:   5 Kettlebell concentric deadlifts / 5 box jumps Rounds 1 – 3: 3 Concentric deadlifts / 3 tall box jumps Rounds 4 – 5: 2 Concentric deadlifts / 2 max height box jumps *In order to complete a concentric or dropping deadlift –... READ MORE