9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am-Yoga with Brantlee Endurance: In Any Order, no Break between each AMRAP 16 Minutes 400m Run or 500m Row or 15/10 Cal Bike 20 KB Swings 53/35 15 Burpee Box Jumps AND….. AMRAP 16 Minutes 400m Run or 500m Row or 15/10...Read More

Bench Press 3×5  and Bicep Curl 3×15 per arm Then…… AMRAP 15 Minutes 200m Run 20 Double Unders 15 Wall Balls 10 Ring DipsRead More

10 Minutes to work up to a heavy clean   Then… WWPF – For Time 200m med ball run Relay, 20/14 42 Power Cleans, 135/93 (partrner holds front rack) 42 Strict Pull-ups (partner hangs) 200m Med Ball Run Relay, 20/14 30 Power Cleans, 165/123 30 Strict Pull-ups (switch every 5/partner hangs) 200m Med Ball Run...Read More

Over Head Squat 2-2-2   Then:   21 Overhead Squats 95/63 15 Hand Stand Pushups 9 Toes to Bar   15 Overhead Squats 95/63 15 Hand Stand Pushups 15 Toes to Bar   9 Overhead Squats 95/63 15 Hand Stand Pushups 21 Toes to Bar   Post Loads and Times to ZEN and Comments:  ...Read More

Bench Press: 6RM 2 x 6@90%   Then…   For Time: 21 Deadlifts, 225/153 15 Box Jump, 24/20 9 Burpee (bar facing)   15 Deadlifts 15 Box Jumps 9 Burpees (bar facing)   9 Deadlifts 15 Box Jumps 9 Burpees (bar facing)     Recruit your teams of 3 and SIGN UP!   Read More

Strict Press 5×3 DB or BB Then…. In Any Order: 1000m Row 50/40 Cal Bike 75 Ring Rows 100 Sit Ups 200 Double Unders  Read More

Front Squat 3×2 with 2 sec pause @85-93% Then… Modified “Chief” AMRAP 3min 3 Bent Over Barbell Rows 135/95 6 Push-ups 9 Air Squats Rest 1 min Repeat 5 rdsRead More

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: AMRAP 30 Minutes 800m Run 50 Double Unders 40 Box Step Ups 24/20 30 Med Ball Sit Ups 20 Cal Row 10 Cal Bike    Read More

WORKOUT 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Time cap: 20 minutes Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform jumping pull-ups Women use 45 lb. and perform jumping pull-ups Teenagers 14-15: Boys use 65 lb. Girls use 45 lb. Scaled...Read More

WWPF  500m Row x 3   Then….   For Time 42-30-18 Power Clean, 135/93 (1 person works @time/mix anyway) Synchronized hurdle Jumps, 24/20 Med Ball Sit-up Throws over box, 24/20 Come Check out the Final Friday Night Lights with a Parents VS Kids ShowdownRead More