15 Min to build to a heavy snatch complex (unbroken) Snatch Hang Snatch OHS then… 2 Rounds For the Twins 100 DU (switch every 50) 38 Synchronized OHS, 95/63 100 DU 38 Alt Squat Snatch, 135/83 100 DU 38 Synchronized Target Birthday Burpees Happy 38th Birthday to the Craven...Read More
Half Bert 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine...Read More
AMRAP 15 Min 5 Weighted Pull-ups, 20/14 10 Weighted Pistols, 20/14 15 Russian Twists, 20/14 then…. AMRAP 10 Min 12 Floor Press, heavy (use DB’s) 24 Lateral Box Step overs , (use 1 or both DB’s) Then… For Time: 1600m Run Happy 40th to Lauren Francis (Turkey Bacon)Read More
Introducing new Accessory/Bodybuilding Classes Tuesday nights at 5:30pm with Coach TJ!! Work on movements that will enhance full body lifts such as squats, deadlifts, cleans and snatches by isolating smaller muscle groups.Read More
Bring a friend for free to try out our Fit4All classes, Tuesday and Thursdays at 8:30am and Wednesdays at 6pm! These are classes that focus less on weights, and more on non barbell related functional fitness movements. Workouts are similar to Sunday Endurance style workouts. See you and your friends there!Read More
15 Minutes to a heavy unbroken complex of 1 Clean 1 Hang Clean 1 Jerk Then….. 21 Clean and Jerks 115/73 8 Bar Muscle Ups 15 Clean and Jerks 155/103 6 Bar Muscle Ups 9 Clean and Jerks 185/133 4 Bar Muscle UpsRead More
