Bench Press: 3 x 5 (80%) Strict Pull-up (3 sec pause): 3 x m.e.   then…..   Complete in any order 55 Deadlifts, 225/153 55 cal Row 55 shoulder 2 OH, 50’s/ 35’s 55 Toes 2 bar   Pre-order till Sat 11/24.  Read More

Women’s Winter Hoodie (White/black): HERE Women’s Winter Zip-Up Hoodie (Dark Grey/Heather Blue): HERE Men’s Hoodie (White/Dark Smoke Grey): HERE  Read More

EMOM 7 Minutes 1 Snatch Pull 1 Snatch 1 Hang Snatch Then….. AMRAP 16 Minutes 50 Double Unders 40 Wall Balls 30 HSPU 20 Power Snatch 115/83 10 Muscle Ups Congrats to Emmy B and Steve P on their 3rd place finish this weekend!Read More

Back Squat 4 sets x 3 reps @85-90% 3 sets x 20m barbell walks up to 110%   Then….   Tabata : 20 sec work / 10 sec rest (alt Movements)   KB Sumo Deadlift High-pulls 70/53 L-hang (Bar or Rings) Russian KB Swing 70/53   Can’t do an L-hang try the variations in THIS VIDEO  Read More

9am: Oly with Amie 10am: Endurance with Brian 11am: Yoga with Brantlee   ENDURANCE  WOD AMRAP 35 Minutes 10 Pull-ups 15 Burpees 20 OH Plate lunges 25 DU * 1 mile run or Row or Bike (55/45cal) @ 10 min and 25 min Mark. * Workout complete after 2nd Mile            ...Read More

EMOM 10 min 3 OHS 30 DU   then…   Death By…. (complete 1 rep of each min 1, 2 reps of each min 2, 3 reps of each min 3…and so on) Power Snatch, 95/63 Box Jump, 24/20  Read More

WWPF 0:00 – 12:00 Row 2k – Partner Hangs (switch when partner drops from bar)   14:00 – 20:00 6 Min AMRAP Max Reps Ground 2 OH (switch as often as needed) Choose Weight: 95/53 , 115/73, 135/93, 185/133   22:00 – 35:00 AMRAP 13 minutes 10-1 Synchronized Thrusters, 95/63 Synchronized Burpees over bar *MaxMU...Read More

Hang Clean 2-2-2   Then:   Nasty Girls:   3 Rounds For Time 50 Air Squats 7 Muscle-Ups 10 Hang Power Cleans 135/95   Post Loads and Times to ZEN and Comments:  Read More

Bench Press:  3 x 5 @ 80% Strict Pull-ups: 3 x M.E. (3 sec pause at top)   Then…   3 Rounds of 4 Min AMRAPs 4 Strict HSPU 8 Deadlifts, 225/153 12 Box jumps, 24/20 *Rest 2 Minutes between rounds     Look for our Evite for our annual Holiday Party and RSVP Friday December...Read More