Happy belated birthday to Patty! 5×5 Tempo Back Squat @75% of 1 rep max Then…. 3 min All out effort: 200m row/run 20 Burpees *Rest 3 min and repeatRead More

9am-11am- Open Gym (must be done by 11am endurance class) 10 am- Olympic Lift Class with Coach Ryan 11 am- Endurance with Coach Brian Endurance 5 Rounds- Rest 2 Minutes between rounds 40 Double Unders 15 Box Jumps 24/20 100m Plate Carry 45s/25s 400m Run Endurance Coach Brian hard at work at RegionalsRead More

Over Head Squat 2-2-2   Then:   AMRAP 12 Min   200 meter run 15 Situps 12 Over Head Squat 95/63 9 Ring Dips   Post Loads and time to ZEN and Comments:  Read More

WWPF Partner Chipper 75 S2OH 135/93 800m Relay (partner 1 runs 400, then partner 2) 75 Chest to Bar Pullups 800m Relay 75 Burpee over Box 24/20 800m Relay 75 Back Squats 135/93 800m Relay 75 Front Squats 135/93  Read More

Deadlift 3-3-3   Then   10 Rounds   4 Power Cleans 155/103 10 Wall Balls 20/15   Post Loads and Times to ZEN and comments:  Read More

Push Press: 3 x 3 Strict Chin-up: 3 x 3 (3 sec pause at top) Then… 1000m Row 30 Alt Pistols, 35lb/17.5lb 15 Ring Muscle-ups Terry showing off his Pistol    Read More

EMOM 7 Minutes 1 Power Snatch 1 Hang Power Snatch 1 Hang Snatch to depth Then….. 21-15-9 HSPU Hang Power Snatch 115/73Read More

Tempo Back Squats (3 sec eccentric/ fast on concentric) 4×5 @ 75% 30 – 20 – 10 Toes to Bar Thrusters 45/33Read More

10am Olympic lift class   11am Endurance 12 minute AMRAP Cash In: 1 mile run w/remaining time… 25 DU 10 Wall Balls, 20/14 —-3 min rest——- 12 minute AMRAP Cash In: 1 mile run w/remaining time… 10 KB Swings 10 HR pushups   Last day to PRE-ORDER new GEARRead More

21 day Bicep Challenge King Bill Brown Partner handstand walks 30 sec each for 10 min. With a partner: 4 Rounds Partner 1: 1 min max effort rope climb Partner 2: 1 min max effort double unders *Switch each minute then rest 1 min  Read More