Strength: The maximal force that a muscle or muscle group can generate at a specific velocity (Essesntials of Strength Training and Conditioning, Baechle and Earle).  Here's Tamara working on just that here, in arguably the most important strength training position known to man.

photo (35).JPG

Joel Jameson - "Conditioning is most easily described as a measure of your maximum sustainable power output across a given duration. The more power you’re able to maintain throughout an event, the higher your conditioning level is." - See more at: http://www.8weeksout.com/2013/03/07/what-is-conditioning/?inf_contact_key=b1a9b3004915cda0fcad1733af14ea9fb8b3092a2fc27225c759115732b9c7b1#sthash.gYTzgipn.dpuf
Here's Danielle, Matt and the 9am group working on their conditioning via jump rope.

image (6).jpeg


Back squat x 3 sets - 20rep set, 12-15 rep set and a 7-10 rep set.

For time:
100 Double Unders
90 Sit ups
80 Lunges
70 Ball Slams (30/20lb)
60 V-Ups
50 Wall Balls (20/14lb)
40 Box Jumps (24/20in)
30 Calorie Row
20 Burpee