Press 3×5 Increase Weight by 2% from last week. RDL 3×8 Increase Weight by 2% from last week. Then For Time: 400 Meter Run 40 Wall Balls 10 Strict HSPU 300 Meter Run 30 Wall Balls 8 Strict HSPU 200 Meter Run 20 Wall Balls 6 Strict HSPU 100 Meter Run 10 Wall Balls 4...Read More

Close Grip Bench Press: 3 x 8 (increase weight from last week) Weighted Strict Pull-ups: 3 x 3   Then… For Time 50′ OH Walking Lunge, 50/35 21 Toes 2 Bar 21 Box Jumps, 24/20 50′ OH Walking Lunge 18 T2B 18 Box Jumps 50′ OH Walking Lunge 15 T2B 15 Box Jumps 50′ OH...Read More

EMOM 7 Minutes- Work up heavy in the complex 1 Clean 1 Hang Clean 1 Jerk Then….. Happy 33rd Birthday to Aaron Flythe! 11 Rounds 3 Ring Muscle Ups 3 Power Cleans 185/123 3 JerksRead More

Back Squat 8RM with 2 sets x 8reps @ 95% of 8rm Then… 4 rds Kettlebell complex Complete 5 reps single arm each side with each movement. 53/35 Swing Snatch Clean Front rack Squat Push PressRead More

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 30 Minutes 800m Run or 1000m Row 30 Burpees 20 Cal Bike or Ski 3 Rope Climbs or 15 Pullups or Ring Rows        Read More

Bi’s & Tri’s Swole Sesh Then… Goblet Squat “Sally” immediately into… “Helen” 3rds 400m run 21 KB swings 53/35 12 pull upsRead More

WBPF- In Any Order, no break between AMRAP 12 Minutes Relay Style 20 KB Suitcase Deadlifts 70’s/53’s 100′ Farmer’s Carry 100′ Front Rack Carry *Partner Ski for Calories* AMRAP 12 Minutes 20 Alt Sandbag Over Shoulder 100/75 30 Alt Burpee Box Jumps 24/20 40/40 Double Under Relay AMRAP 12 Minutes Max Cal Bike, switch every...Read More

Press 3×5 Increase Weight by 2% from last week.   RDL 3×8 Increase Weight by 2% from last week.   Then   12 Min Ladder   2 Dumbbell Snatch to Overhead Lunge (Alternating) (50/35lb) 2 Toes to Bar 4 Dumbbell Snatch to Overhead Lunge 4 Toes to Bar 8 Dumbbell Snatch to Overhead Lunge 8...Read More

Close Grip Bench Press: 3 x 8 Weighted Strict Pull-up: 3 x 5   Then….   For Time  30 Box Jumps, 24/20 60 Wall Balls, 20/14 90 DU 100om Row 90 DU 60 Thrusters, 45/33 30 Box Jumps, 24/20     Don’t forget to order your P3!  Read More

EMOM 7 Minutes 2 Snatch Pulls 1 Snatch Then….. In any order, no break between: AMRAP 9 Minutes 10/8 Cal Ski 3 Bar Muscle Ups or 7 Pullups Then….. AMRAP 9 Minutes 10 Snatch 135/93 15 Burpee over bar Group On ramp starts Jan 13th!! Tell your friends!Read More