January 2013

10 Min EMOM: 3 Power Snatches (increase weight on min 2,4,6,8,10) Then… 12 Min AMRAP: 3 Weighted Strict Pullups, 53/35 6 Alt weighted Pistols, 53/35... Read More

10-9-8-7-6-5-4-3-2-1 Floor Press  135/95 Deadlift 225/155 Power Clean 135/95 Use one bar and change your weight for each lift. “The Conversation” showing off her pearly... Read More

HAPPY 32nd BIRTHDAY COACH JENNY BUTLER! COMPLETE THIS FOR TIME IN HER HONOR… 10 Rounds: 3 Squat Snatches, 155/115 2 Muscle-ups *CASH OUT: 32 KB... Read More

One of our members, Liz Dols, otherwise known to the 7:30am beginners class as “Pineapple” is currently undergoing another battle in her life. This weekend,... Read More

10am: Oly Lifting Class 11am: Endurance For Time: 20 Hang Squat Snatches 115/75# 50 Double-Unders 30 KB Thrusters 24/16kg 50 Double-Unders 40 T2B 60′ Burpee... Read More

Over Head Squats 5×3 Then AMRAP in 12 Min of: 30 OverHead Squats 95/65 40 Burpees 50 situps Post Loads and Rounds to Comments:

3 Rounds: Row 500m 30 Hollow Body Rocks Then… The Mark Janus (Partner Style) 42-30-18 Hang Power Clean, 135/95 Front Squat Push Jerk Happy Birthday... Read More

Deadlift 3-3-3 Then 5 Rounds 10 Deadlift 225/155 10 Pullups 10 Box Jumps Strength Bench Press 5×5 Post loads and time to comments:

7 Min EMOM: Snatch grip deadlift + Hang Power Snatch + OHS, heavy Then… 21-15-9 Power Snatch, 115/85 Burpees, (both hands must touch an object... Read More

Sorry for any inconvenience but there will be NO kids Class today.