9am: Oly 10am: Endurance  11:15: yoga   12 min AMRAP Ladder (2-4-6-8-10…) Cal Row Burpee over rower   12 min EMOM (complete 1 round every min on the min)  3 strict pull-ups 6 ring push-ups 9 jumping target squats   12 min AMRAP 12 Alt Russian KB Swings, 53/35 12 Push Press, 53/35 (6 each...Read More

Front Squat: 3-3-3   then…   21-15-9 Hang power clean , 135/93 Front Squat , 135/93 S2OH, 135/93 Refer a friend. If they sign up, you get free stuff    Read More

Snatch: 1-1-1   Then…   WWPF 42 Deadlifts, 225/153 (mix anyway) 30 Synchronized Wall Ball Shots, 24/20 12 Alt Rope Climbs   30 Deadlifts 30 Synchronized Wall Ball Shots 8 Alt Rope Climbs   18 Deadlifts 30 Synchronized Wall Ball Shots 4 Alt Rope Climbs   Happy 30th Birthday to Megan and Happy 24th birthday...Read More

Press 3×5 Increase Weight by 2% from last week.   RDL 3×8 Increase Weight by 2% from last week.   Then:   5 Rounds for time of:   5 Ring Muscle Ups 10 Over Head Squat 95/63 10 Toes Through Rings   Post Loads and Times to ZEN and Comments:  Read More

5 Rounds 500m Row or 400m Run 20 DB Thrusters 20 Ring Rows Cash Out: 10 Minute Plank Hold Julie hitting some pullupsRead More

3 Rounds 400m Ski 21 KB Swings,  53/35 12 Burpee Box Jumps, 24/20   Then…   2 Rounds 15 Right arm DB Row (heavy DB) 15 Left arm DB rows 30 Alt Step-ups, 53/35 (box ht above knee)   Then..   1 Round: Flight Simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5  Read More

AMRAP 25 Minutes 50 Air Squat 25 DB Push Press Rt Arm 50 Jumping Lunges 25 DB Push Press L Arm 50 Situps 25 Ring Pullups or Ring Rows *Every 3 Minutes 10 BurpeesRead More

Clean 1-1-1 Then….. AMRAP 16 Minutes 50 Pushups 20 Hang Power Cleans 135/93 25 Ring Dips 20 Front Squats 135/93 Sweaty Pete cleaning an easy 345lbsRead More

800m Run or 1000m Row 10 Rounds 10 Pushups 15 Sit Ups 20 Air Squats 800m Run or 1000m Row 62 year old Vicki working hard  Read More

Back Squat 2RM then 2×2@100% Then… 21-15-9Row (cals)Chest to bar pull-up Congrats to Mike for his Wodapalooza weekend!Read More