Back Squat program : 4×1@95-105% & 3x20m walks at 100-150% Then: 10 min AMRAP (with 2 KB’s) 70’s/53’s 4 KB Pendlay Rows 10 KB Deadlifts 6 Russian KB SwingRead More

9 am Oly lifting w/Amie 10am Endurance 11:15am Yoga   2 rounds 800m run or Row 25 push-ups 25 sit-ups   400m run or row 25 wall balls 25 Superman   200m run or row 50 DU   * Bike 50/40 *3 min wt  front Plank , 45/25  Read More

For Time: 10-1 Cal Row DB Push Press, 50’s/35 T2B   AND   10-1 kB swing, 70/53 pullup Russian Twist, 20/14  Read More

WWPF ReTest Front Squat: 10RM   Then…   For Time  42 Deadlifts, 225/153 (mix anyway) 30 Synchronzied Pistols 16 Alt Wall Climbs   30 Deadlifts, 275/183 20 Synchronized Pistols 12 Alt Wall Climbs   18 Deadlifts, 315/203 10 Synchronized Pistols 8 Alt Wall Climbs     We will be closing after the 4pm class Friday...Read More

Over Head Squat   2-2-2   Then   5 Rounds of:   10 Box Jumps 8 Power Snatch (95/63) 6 Over Head Squats (95/63)   Post Loads to Time and Comments:  Read More

Bench Press: 3 x 3 Strict Wt Pull-ups x 2 (3 sec pause)   Then…   For Time 2 Rounds 120 Double Unders 3 Ring MU 40 Alt DB Snatches, 50/35 3 Ring MU 20 Target Burpees 3 Ring MU   Rest 3 Min       Ugly Sweater Day: 12/21/18Read More

EMOM 7 Minutes 3 Power Cleans (do not have to be unbroken) Then….. Tabata Fran Plus- 8 rounds 20s on:10s rest Thrusters 95/63 Pullups Assault Bike      Read More

Back Squat 4 sets of 2 @90-95% of 1 rep max Then: 3 Barbell Walks of 20m at 100-130% of 1 rep max Then… 10 min EMOM 1st min As many SDHP’s as possible 70/53 2nd min As many Push-ups as possible In case you missed it, our own Jenny Butler took a Gold Medal...Read More

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee   Endurance : 4 Rounds 400m Run or Row 20 Med Ball Cleans 20 Med Ball Situps 200m Med Ball Carry Pre ordered hoodies are in!Read More

Power Clean 3-3-3-3   Then:   15 min Amrap of:   8 DB Snatches Alternating 50/35 6 One Arm DB Thrusters (3L/3R) 50/35 4 DB Weighted Pullups 50/35   Post Loads and Times to ZEN and Comments:  Read More