Category Archives: blog

Back Squat 3-3-3-3-3 Press 10 rep max 10 minutes max rounds 5 Pull-ups 10 Double Swings, 1 pood 90 seconds of L-Sit Practice Please Note: There will be no 5:30 P.M. class on Friday and no classes on Saturday this … Continue reading →

Sumo Deadlift High-Pull 5-5-5-5-5 Muscle-Up Practice If you have a Journal subscription watch the new muscle-up video with Tucker. How is the Zone Challenge going?We are almost two weeks into the challenge. Some of you are keeping logs on the … Continue reading →

5 rounds Body-weight Bench Press, 5 reps Jump Rope, 3:00 minutes. Attempt to maximize double-unders. Complete the workout with a partner. Spot each other and don’t start the jump rope until you have both completed the bench press reps. FilFest … Continue reading →

“Kelly” 5 rounds for time: Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball Crystal warming up during the workout at the 2009 Affiliate Gathering in Austin:

Row 500m 15 Handstand Push-ups Row 500m 10 Handstand Push-ups Row 500m 5 Handstand Push-ups Crystal and Ayn do “Fran”.

Front Squat 3-3-3-3-3-3-3 This week’s theme: Monday: Weightlifting heavy Tuesday: Cardio and gymnastics Wednesday: Cardio, gymnastics, and weightlifting Thursday: Cardio and weightlifting Friday: Weightlifting heavy followed by gymnastics practice Tuesday’s kettlebell class will be taught by Crystal and Jeff will … Continue reading →