Month: August 2014


In teams of 3 – 4

For time:
50 Deadlift (245/155)
50 Toes 2 Bar
5 Rope Climbs
50 Ground To OverHead (135/95)

Labor Day hours:
9am only

There is going to be a schedule adjustment for month of September. Get ready for some big things at FBB within the next month, including a schedule with MANY more options!

Mon 9,10,530,630,730
Tues 9,530,630,730
Wed 9,10,530,630,730
Thurs. 9,530,630,730
Fri 9,10,530,630
Sat 8,9
Sun 9,10



Every :90 for 7 sets:
Back Squat x 4 reps

*Add 5-10lbs to each of last week’s sets

Every :90 for 5 sets:
Halting Snatch Deadlift + Hang Snatch x 2 reps (just above knee)
*First set should begin at about 60-65%

AMRAP in 7 minutes:
7 Burpees
7 Overhead Squats (115/75)


Front Squat
5 x 3 @ 90%

For time:
20 Kettlebell Swings (53/35)
20 Goblet Squats (53/35)
20 Kettlebell Swings (53/35)
20 Kettlebell Overhead Squat (53/35)(10R/10L)
20 Kettlebell Swings (53/35)
20 Weighted Pistols (53/35)
20 Kettlebell Swings

I hope everyone is having a great week of training! I’ve heard great reports from Melissa and Connor, and I can’t wait to get back to coaching and seeing everyone continue to make gains. Keep posting your results. I love being able to keep track of you guys.

Just a reminder, starting this Monday, there will be no 7am session.

This weekend, Saturday the 23rd, I will be in Phoenix for my first match with DC Brawlers against the Rise at 9:00pm EST.

On Tuesday, AUG 26th at 7:00pm EST, we will be taking on the Philadelphia Founders at home. I hope you all can make it out. If you cannot, the match will be streaming live on the NPGL website which can be found below:

For any DC Brawlers tickets and/or merch, please visit and be sure to use the code “HARRIS10”

See you all soon!


For Max reps
:90 Double-Unders
:90 Rest
:90 Muscle-Ups
:90 Rest
:90 Toes 2 Bar

Every :90 for 5 sets
Strict Press x 5 reps

For time:
4 Jerks (165/110)
16 Burpee box jump overs (24/20)
2 Rope Climbs
16 Front Squats (165/110)
2 Rope Climbs
16 Burpee box jump overs
4 Jerks

12 min Cap.