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Located at 550 8th st SW (across from Family Video)

New Beginners Class Starts 6am or 6pm Sept 1st, call today to reserve a spot!

2 free weeks to try it out!



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2 Rounds for time (with a partner)

200 Double-unders
50 OHS  135/95
50 Pull-ups
Run 1 mile

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.


3×3 Back Squat, use 80% for all

Dead Lift
10-8-6-4-2, climbing  try 65-85%

5 rds not for time but you need to stay moving
100m Heavy Sled Drag – you choose the weight
300m Row

OPTIONAL Snatch Complex
Slow Snatch Deadlift + Hang Snatch High Pull + Hang Squat Snatch – work up to a heavy set.


200m Run, rest equal time
400m Run, rest equal time
600m Run, rest equal time

3 rds for time
50' KB Front Rack Walking Lunge, 70/53
1 Rope Climb
25 situps
1 Rope Climb

Handstand holds against the wall or free standing


 Min 1: 7 Hang Squat Cleans + 1 Jerk, at 60% of 1RM clean
 Min 2: 6 Hang Squat Cleans + 2 Jerk,
 Min 3: 5 Hang Squat Cleans + 3 Jerk,
 Min 4: 4 Hang Squat Cleans + 4 Jerk,
 Min 5: 3 Hang Squat Cleans + 5 Jerk,
 Min 6: 2 Hang Squat Cleans + 6 Jerk,
 Min 7: 1 Hang Squat Cleans + 7 Jerk,

10 min AMRAP
 50 Bar Facing Burpees
 30 Power Snatches, 135/95  (scale to 65%)
 10 Muscle ups   (scale will be 2 ring dips, 2 pullups



This Saturday the gym will be closed.  we are having an offsite Trail Run at Thomas Mitchell Park outside of Altoona.  meet at 8:00am at the campsite bridge.   the campsite is on the southside of the park.  the bridge is red.   the run will be lead by none other then Troy Morris.








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