1A: Bulgarian Split Squats: 3X8 (per leg)   1B: single Arm press: 3X8 (per arm)   Then…   KB Clean & Jerk (L+R) 53/35: 10-9-8-7-6-5-4-3-2-1   Knees to Elbows: 1-2-3-4-5-6-7-8-9-10Read More

10am: Oly Class 11am: Endurance 5 Rounds 400m Run 30 DU 10 Strict Pullups Foose and The Hulk during WWPF    Read More

Front Squat 5-5-5   Then   7 Rounds of:   10 Wall Balls 10 Ring Pushups 10 Wall ball Situps   Post Loads and Times to Zen and Comments:  Read More

WWPF 42 Deadlifts, 225/153 42 Planking Burpees 30 Deadlifts, 275/203 30 Planking Burpees 18 Deadlifts, 305/233 18 Planking Burpees Cash Out: 30 Ring MU New You’s getting strong    Read More

Split Jerks 3-3-3   Then:   12 Min AMRAP   12 Push Press (115/73) 12 KB Swings (1.5pood/1Pood) 12 Pullups   Post Loads and Times to ZEN and Comments:  Read More

Bench Press: 6-6-6   L-Sit: 3 x M.E.   Then…   10-9-8-7-6-5-4-3-2-1   Front Squat, 155/103   Toes 2 Bar   *Sprint 100m after each round Order Wednesday before midnight for next week deliveryRead More

10 Minutes to a heavy Power Clean Then…. AMRAP 7 Minutes 10 Calorie Row 10 Burpees over back of rower 3 Minute Rest AMRAP 7 Minutes 7 Strict HSPU 7 Strict Pullups 3 Minutes rest AMRAP 7 Minutes 3 Power Cleans (any way) 185/133 (~70%) 30 Double Unders *each wod is scored separately* 6 am’ers post...Read More

1A. KB Cossack Squats 3 x 10 reps (each Leg)   1B. Single Arm KB Press: 3 x 10 reps (each arm)   Then…   3 rounds for time:   400m Run   5 Wall Climbs   20 Jumping LungesRead More

10am: Oly 11am: Endurance 30min EMOM Min 1: 1 Round of Cindy (5 pullup/10pushups/15air squats) Min 2: 25 Double Unders Min 3: Cal Row (12/8) If you purchased meals for this weeks drop off, they will be available for pickup first thing Monday morning @5am  Read More

Snatch: 2-2-2 Then…. “Running Amanda” 400m Run 9 Ring MU 9 Snatches (squat), 135/93 300m Run 7 Ring MU 7 Squat Snatches 200m Run 5 Ring MU 5 Snatches Signed up yet?        Read More