9 am Olympic Lift Class 10am Endurance Open Gym 9-11 Endurance 45 Minute Running Clock- In Any Order 15 Minute AMRAP 50m Plate Pinch 35s/25s 200m Run 15 Minute AMRAP  Run 1 Mile Then AMRAP with remaining time 15 Burpees 15 Box Jumps 24/20 15/10 Cal Bike 15 Minute AMRAP Row 2000m Then AMRAP with...Read More

Bench Press 1 RM Then….. Triathlon Jackie 800m Run 30 Thrusters 45/33 750m Row 30 Thrusters 40/30 Cal Bike 30 Thrusters Za and MB celebrating at Girls on Girl competition!  Read More

WWPF   500m / 500m Row Relay 40 Hang Power Cleans, 135/93 (mix reps anyway) 40 Shoulder 2 OH, 135/93 (mix reps anyway) 20 Strict Pull-ups – Partner Hangs   400m / 400m Row Relay 30 Hang Power Cleans, 30 Shoulder 2 OH 15 Strict Pull-ups – Partner Hangs   300m / 300m Row Relay...Read More

Back Squat 3-3-3   Then:   5 Rounds 200 Meter Run 21 Kettlebell Swings 53/35 15 Wall Balls 20/15   Post Loads and Times to ZEN and Comments:  Read More

Press: 2RM 2 x DB max effort burn out sets (8-12 reps)   Then…   1 Round for Time: 200m Run 15 Strict HSPU 400m Run 30 Deadlifts, 275/183 400m Run 15 Strict HSPU 2oom Run                Read More

EMOM 7 Minutes 1 Snatch 1 Hang Snatch 1 OHS Then…. AMRAP 18 Minutes 10 Ring and Bar Muscle Ups (split 5 and 5) 15 Snatches 135/93 20 Cal Bike 25 Burpee Box Jumps 24/20 Carrissa G!Read More

TWOW-Track Workout of the Week-To be done on rest day as active rest 6x400m Run with 200m Walk recovery at RPE 8 or 80% Skill WOW 10 Minutes HS Walk Practice 3x ME UB Ring Muscle Ups, if new to muscle ups-10-15 total as unbroken as possible 3×10 UB Bar Muscle Ups (rest as needed...Read More

Front Squat 3×3 with 3 sec pause on reps 1 and 3 then… 15-12-9-6 DB Split Squat (each leg) 35/20 Knees 2 Elbow Russian KB Swings 70/53  Read More

Endurance WOD 30 Min AMRAP 3 Rounds 5 pullups 10 pushups 15 situps *Run 200m OR Row 200m OR Bike 12/10 cal REPEAT AS MANY TIMES IN 30 MINUTES  Read More

10 MIN EMOM Power Clean Hang Power Clean Jerk 15 Double Unders   Then…   FOR TIME… 21-15-9 Power Clean, 135/93 Toes Through Rings *Cash Out: 100 DU       The Hutch      Read More