Front Squat:  4 – 4 – 4 Then…   Conditioning: 10-8-6-4-2: Push Press (135lb/95lb) Ab Rollouts with Barbell *Run 100m between each setRead More

No Olympic Lifting Class 9-12 Open Gym 11 am -Endurance 1 Mile Run 3 Rounds Cindy 800m Run 3 Rounds Cindy 400m Run 3 Rounds Cindy 200m Run 3 Rounds Cindy *Must Row 800m and accumulate 25 Cal on Assault Bike*Read More

Push Press: 3-3-3   then…   10-9-8-7-6-5-4-3-2-1 Thruster, 95/63 Box Jump, 24/20 Toes 2 Bar        Read More

WWPF 0:00 – 10:00 Work up to a heavy Deadlift   12:00 – 32:00 For Time: 200m Ball Run Relay, 20/14 (each run 200m) 100 Kb SDHP, 70/53 (mix reps anyway) 12 Alt Rope Climbs   300m Ball Run Relay, 20/14 (each run 300m) 75 KB Swings, 70/53 (mix reps anyway) 8 Alt Rope Climbs...Read More

Back Squat 2-2-2   Then   Annie says Grace   50 double unders 6 clean and jerk 135/95 50 sit-ups 40 double unders 6 clean and jerks 135/95 40 sit-ups 30 double unders 6 clean and jerk 30 sit-ups 20 double unders 6 clean and jerk 20 sit-ups 10 double unders 6 clean and jerk...Read More

3 x 500m Row *Rest 2 min between   Then…   For Time: Run 400m 60 Push-ups 30 Back Squats, 135/93 Run 400m 40 Pull-ups, 24/20 20 Front Squats, 135/93 Run 400m 20 HSPU 10 OHS, Squats, 135/93     The Hutch      Read More

15 Minutes to a heavy Snatch Then… AMRAP 15 Minutes 20 Bar Muscle Ups 30 Snatch 135/93 40 Burpees Over Bar 50 Double Unders Barbells for Boobs is November 11th!    Read More

Front Squat: 4-4-4   then….   3 Rounds for time 10 Squat Clean KB Thrusters L arm 53/35 10 Squat Clean Thrusters R arm 10 Knees 2 ElbowsRead More

9-12 Open Gym 10- Olympic Lift Class 11- Endurance 5 Rounds 100m Farmer Carry 400m Run 50 Double Unders *Must row 1000m and Bike 50 Calories during WOD*Read More

Strict Press 1 RM Then… Pick Your Poison Choice 1: 30 Ring Muscle Ups for Time or 75 Burpee Pullups Choice 2: 800m Run or Row 50 Pullups 100 Pushups 150 Sit Ups 800m Run or Row Choice 3: 21-15-9 Hang Clean 135/93 Burpee Box Jump Over 24/20 Barbells for Boobs November 11th    ...Read More