Back Squat: 3 x 5 Then… 21-15-9 Front Squat, 135/93 Burpee Box Jump Over, 24/20Read More

Reminder: Please park around back, the parking lot is being sealed Olympic Lift Class: Snatch First Pull with 2 Sec Pause at knee + Pause Snatch (pause at knee 2 sec) Then….. OHS 3×5 (Week 2) Endurance: AMRAP 40 Minutes 10 Strict Pullups 200m Run 20 Push Ups 200m Run 30 Box Jumps 200m Run...Read More

Bench Press 8-8-8 Then…… Annie with a Twist 50-40-30-20-10 Double Under Sit Up *EMOM 5 Burpees, including at the start*Read More

WWPF 16 Min AMRAP 100m Sled PULL Relay 30 Synchronized Pistols 6 Alt Rope Climbs 16 Min AMRAP 100m Sled PUSH Relay 30 Synchronized Wall Balls, 20/14 12 Alt Strict Pull-upsRead More

EMOM 10 Minutes 1 Snatch Pull + 1 Hang Snatch Then…… 12 Minute Cap (Version of Event 9 CF Games) 21-15-9 Cal Bike or Ski Alt DB Snatch (Heavy DB) Then……. AMRAP 8 Minutes 200m Run 10 DB OHS (One DB, heavy) Sub with Front RackRead More

Deadlift: Establish 8 Rep Max Then, 1 x 8+ @ 95% Then… Complete 4 Rounds of each movement before moving on: (:40 sec work / :20 sec rest = 1 round) Cal Bike or Ski Sandbag Lunges, 100/75 Toes 2 Bar HR Push-UpsRead More

EMOM 10 Minutes Clean Pull + Clean + Hang Clean Then….. For Time: 1000m Run or 1250m Row 12 Ring Muscle Ups (Sub Jumping or 24 pull/24 push) 12 Bar Muscle Ups (Sub Jumping or 36 pull) 1000m Run or 1250m RowRead More

Back Squat: 3 x 5 Then… 10-8-6-4-2 Wall Walk Thruster, 135/93Read More

Olympic Lifting Tempo Clean: (70-80% / 2×4 Overhead Squat (WK 1): 3×5 Endurance 35 Min AMRAP 60 Double Unders 50 Air Squats 40 Sit-ups 30 Plate Pinch DL, 45’s/25’s *400m Run/Row EMOM every 5 Minutes (5:00 – 10:00 – 15:00 – 20:00 – 25:00 – 30:00)Read More

12 Minute AMRAP 10,9,8…1: Floor Press (135/93) RDL (135/93) Bent Barbell Row (135/93) Every 3:00 x 12 Minutes: 1 Max Set Chin Up 1 Max Set Deficit Push Up (45s) 1 Max Set Cyclist Squat 12 Minute AMRAP 7 KB Snatch (53/35) 7 Single Arm Push Press (53/35) 7 Reverse Front Rack Lunge (53/35) *Complete...Read More