15 Minutes to a heavy Thruster Then….. AMRAP 16 Minutes 500m Row or Ski 15 Thrusters 115/83 4 Rope Climbs Happy birthday to Bernadette!    Read More

15 min to heavy hang snatch   then…   Wacky Wiser Partner Friday 42 Alt Squat Snatch, 95/53 30 planking burpees 18 C2B pull-ups  , mix anyway (partner hangs)   30 Alt Squat snatch , 135/83 30 planking burpees 18 c2b pull-up, mix anyway (partner hangs)   18 Alt Squat Snatch, 155/103 30 planking burpees...Read More

Press 3×5 Increase Weight by 2% from last week.   RDL 3×8 Increase Weight by 2% from last week.   Then:   3 Rounds of:   20 OH Dumbbell Lunges 50/35 (10L/10R anyway) 30 Double Unders 20 Weighted Step Ups 50/35 (Alternating) 30 Double Unders   Post Loads and Times to Zen and Comments:  Read More

Close grip bench: 3 x 4 Strict Wt pull-ups: 3 x 3   Then…   10-9-8-7-6-5-4-3-2-1 KB swings, 53/35 Toes Through Rings HSPURead More

15 Minutes to a heavy Hang Clean Then…. 5-4-3-2-1 Hang Clean 165/113 Burpee Bar Muscle Up Then, immediately afterward: 75 Wall Balls in fewest sets possible 10’/9′ Annie Sakamoto finishing that pull!    Read More

Back Squat 4 RM, then 2×4 @100% Then….. EMOM 12 Minutes-Switch movements every minute 1 Minute Ski Erg 1 Minute Ring Pushups 1 Minute Thrusters 45/33 Ann and Kev, Fit4ALL champs!Read More

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 12 Minutes 200m Plate Carry 35s/25s 400m Run or 500m Row AMRAP 12 Minutes 50′ Plate Push 35/25 20 Plate Push Press 10/8 Cal Bike AMRAP 12 Minutes 5 Strict Pullups 10 T2B or V...Read More

Deadlift 7×1 Then: 14 Min AMRAP of: 800 Meter Run Then With Remaining Time Complete: 3 burpee box jump-overs 3 deadlifts (225/153) 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts etc etc……. Post Loads and Times to ZEN And Comments:Read More

EMOM 7 Min 1 clean 2 hang cleans   then….   Squat Clean Elizabeth 21-15-9 Squat Clean, 135/93 Ring Dip   F4ALL Wall SitRead More

Press 3×5 Increase Weight by 2% from last week.   RDL 3×8 Increase Weight by 2% from last week.   Then   For Time:   21-15-9-15-21   Cal on Airbike (Ski Erg if full only) Push press 95/63 Pullups   Post Loads and Times to ZEN and Comments:    Read More