Deadlift 2-2-2   Then:   5 rounds of: 10 DeadLifts 225/153 20 wall ball 20/15   Post Loads and Times to ZEN and Comments:  Read More

Bench Press: 1-1-1   Max L-Sit   Then…   12 min ladder: 3-6-9-12-15-18-21-24….   OHS, 95/63   Burpee over Bar   Double Under  Read More

15 Minutes to a heavy Clean and Jerk   Then….   12 Clean and Jerk 185/123 7 Bar Muscle Ups 8 Clean and Jerks 205/143 7 Bar Muscle Ups 6 Clean and Jerks 225/163 7 Bar Muscle Ups   New Year Novice competition is January 7th! Sign up as a team competitor or judge!Read More

Weighted step-ups : 3×6 (each leg) Strict Dumbell Press 3×6 each arm   30- 20 – 10   Single leg jump squat 24/20   Toes to Rings   Alt single arm KB swing 53/35  Read More

9am – 11am: Open Gym   11am: Endurance   20 min AMRAP:   20 Burpee Pullups   15 OHS, 95/63   20 Situps   *REST 2 MINUTES   CASH OUT: 1 Mile Run   Our New You Class learning rope climb fundamentalsRead More

“Hate Your Plate” Fight Gone Bad style with 1 minute stations 3 rounds Plate pushes 45/25 (think sled low handles but worse) Plate Ground to Over head Reverse Lunge from plate Wood choppers 1 Min RestRead More

WWPF 120 cal row 60 Alt Box Jumps 40 Shoulder 2 OH, 135/93 (complete reps anyway) 20 Synchronized Toes 2 Bar 80 cal row 60 Alt Box Jumps 40 Shoulder 2 OH 20 Synchronized Toes 2 Bar 40 cal row 60 Alt Box Jumps 40 Shoulder 2 OH 20 Synchronized Toes 2 Bar Partner Friday!Read More

Power Clean 2-2-2   Then:   50 Double Unders 10 Power Clean (165/113) 10 HSPU 40 Double Unders 8 Power Clean 8 HSPU 30 Double Unders 6 Power Cleans 6 HSPU 20 Double Unders 4 Power Cleans 4 HSPU 10 Double Unders 2 Power Cleans 2 HSPU   Post Loads and Times to Comments and...Read More

Bench Press: 3 x 3 Front Plank: 3 x ME Then… EMOM 14 Minutes: Even: 15 Wall Ball Shots, 20/14 Odd: 2 Rope Climbs OR 1 Legless Happy Birthday Super Doug!    Read More

EMOM 5 Minutes 1 Snatch 2 Hang Snatch *To be done as a complex* Then… AMRAP 15 Minutes 60 Bar Facing Burpees 30 OHS 115/83 10 Ring Muscle Ups Congrats to Marco and his partner on their first place finish at Hardbat!Read More