RDL: 3 x 5 Weighted Strict Pull-up: 3 x 5   Then…   For Time 400m Run 21 Pull-ups 21 Deadlift, 225/153 300m Run 15 C2B Pull-ups 15 Deadlifts 200m Run 9 BMU (Scale w/Burpee Pull-up) 9 Deadlifts                 Pre-Order HERE until Monday Oct 8Read More

EMOM 7 Minutes 3 Hang Snatch Then…… AMRAP 18 Minutes 25 Cal Row 25 Snatch (Squat) 115/83 25 Burpees over Bar 25/15 Cal Bike 25 HSPU  Read More

TWOW: 3x1000m Run Rest 1:1 RPE 7 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -Test: Max UB Bar Muscle Ups -EMOM 7 Minutes 5 Strict Pullup and 5 Strict HSPU No...Read More

One & A Quarter Front Squats 5×5 @ 70-75% (same weights as last week with 2 more work sets!) Then… 12 min EOMOM 1st min Russian Swings 70/53 2nd min Double Unders 3rd min Barbell Twists (an empty barbell is plenty, the video the demo is slow our goal is to be dynamic but controlled)Read More

Fall gear is available for pre-order until Monday October 8th MEN’S BASEBALL TEE – CLICK HERE WOMEN’S PURPLE BASEBALL TEE – ORDER HERE WOMEN’S BLACK/GREY BASEBALL TEE – ORDER HERE     GREY AND WHITE THERMALS – ORDER HERE NAVY BLUE THERMALS – ORDER HERE  Read More

9 am- Olympic Lifting Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: Every 5 Minutes for 5 Rounds AMRAP 4 Minutes 400m Run 15 Goblet Squats Max Double Unders with remaining time (until 4 minutes) 1 Minute Plank HoldRead More

“Lynne” 5 Rounds Body Weight Bench Press, MAX REPS Pull-ups, MAX REPS *Rest 3-5 minutes between each round     Read More

  WWPF – For Time   10 Alt Box Jumps, 24/20 10 Synchronized Kb Swings, 53/35 50 Power Snatch, 95/63   20 Alt Box Jumps 20 Synchronized Kb Swings 40 Power Snatches, 115/73   30 Alt Box Jumps 30 Synchronized Kb Swings 30 Power Snatches, 135/83   40 Alt Box Jumps 40 Synchronized Kb Swings...Read More

Front Squat 3×5   Then   Jackie:   1000 Meter Row 50 Thrusters 30 Pullups   Post Loads and Times to ZEN and Comments:  Read More

RDL: 3 X 8 Strict Pull-ups: 3 x M.E.   Then…   Complete the following in any order…..  5-Minute AMRAP 500m Row Max-Rep Toes 2 bar   2 min rest   5-Minute AMRAP 40/30 Cal Bike Max Shoulder 2 OH, 135/93   2 min rest   5-Min AMRAP 400m Run Max Reps DU    ...Read More