EMOM 11 Minutes-Work up heavy, to be done as a complex 1 Deadlift 1 Hang Clean 1 Front Squat 1 Jerk Then……. 11 Rounds 3 Strict HSPU (5 Pike Pushups) 3 Squat Cleans 185/133 Back in 2011, celebrating the engagement of Vinnie and Michelle! Virtual WOD: 6am, 12 Noon a. Stiff Leg Deadlift 3×20 b....Read More

Fit4ALL: Bring a Friend for Free at 9am!! Buns and Guns AMRAP 15 Minutes 20 KB Stiff Leg Deadlifts 20 Russian KB Swings 20 Glute Bridges 20 KB Bicep Curl Goblet Style Then…….. Cardio Circuit AMRAP 15 Minutes 200m Run, Row or Ski 10 Burpees over KB 20 Jumping SquatsRead More