Dead Lift 2-2-2   Then   Fight Gone Bad For Time   30-20-10 Reps of:   Wall Balls 20/15 Sumo DeadLift High Pull 75/45 Box Jump 24/20 Push Press 75/45   Post Loads and Times to Zen and Comments:    Read More

“WWPF”- For Time (35 min cap) 400m Firemans Carry, switch as often as needed 80 Power Snatches, 75/55 (mix anyway, 1 bar) 300m Firemans Carry 60 C2B Pull-ups, (1 person works at a time) 200m Firemans Carry 40 Weighted Push-ups, 45/25 (1 person works at a time) 100m Firemans carry 12 Rope Climbs Watch the...Read More

Front Squats 3-3-3   Then   12 MIN AMRAP   10 Clean and Jerk 155/105 50 Double Unders   Post Loads and Rounds to Comments and ZEN:  Read More

Bench Press: 5 X 2 (90-95%) Then… 400m Run 21 Deadlifts, 225/153 21 HSPU 300m Run 15 Deadlifts 15 HSPU 200m Run 9 Deadlifts 9 HSPU Kim is excited to be on the our Regionals Team again this year!      Read More

EMOM 5 minutes 3 Hang Snatch Then…. Masters Qualifier Event 4 AMRAP 20 Minutes 55 Burpees 34 OHS 95/65 21 Ring Muscle Ups (sub 30 Pullups/30 Ring Dips) Happy birthday to our awesome Coach Nikki!Read More

2 Rep Max Back Squat and 2 sets of 90% 3 rounds for time 20 KB Swings 53/35 20 Toes 2 Rings 20 Hurdle Jumps 24/20  Read More

Reminder:  There will be no Olympic Lift Class.  Coach Ryan will be coaching at the East Coast Gold Classic 9 am- Open Gym 11 am- Endurance 1 Mile Run 50 Double Unders 40 Sit Ups 30 Wall Balls 20 Pullups 10 Burpees 400m Run with medicine ball 10 burpees 20 pullups 30 wall balls 40...Read More

Deadlift: 3-3-3 Then… 2016 Individual Regional Event 5 (modified)  3 Rounds 400m Run 40 Situps 7 Deadlifts, 315/205 Happy B-Day to Brendan Laumer & Happy Graduation to Baby Bear (Dookie is not impressed) Read More

Partner Med Ball Sprints 3 x 400m Then… WWPF 2016 Regionals Event 3 & 4 (partner style) 104 Wall Balls Shots, 20/14 (10′) 52 Pullups —1 min rest—– 4 Rounds 28 Pistols 15 power cleans, 115/80 2015 Snatches & JerksRead More

Push Press 3-3-3   Then   3 Bars Of Wingy   10-9-8-7-6-5-4-3-2-1 of:   Power Clean Push Press Back Squat 95#/63#   Post Loads and Time to Comments and ZEN:  Read More