DeadLift 3-3-3   Then:   21-15-9-15-21   Dumbell Burpee Deadlift 50/35 Box Jumps 24/20   Post Loads and Time to ZEN and Comments:  Read More

WWPF 0:00 – 10:00 Strict Press: 1RM   12:00 – 28:00 AMRAP 16 min 30 DU / 30 DU Relay 30 Toes 2 Bar, (Switch every 5 / partner hangs) 40 DU / 40 DU Relay 40 kB Snatches, 70/53 (mix anyway)   30:00 – 36:00 6 min AMRAP Rope Climbs *Partner Completes max Weighted...Read More

Back Squat 3-3-3   Then   21-15-9 reps of:   Front Squats 115#/83# Burpee Pull-ups   Post Loads and Time to ZEN and Comments:  Read More

RDL: 3 x 5 Weighted Strict Pull-ups: 3 x 1   Then…   For Time: 400m Run 30 Cleans, 135/93 800m Run 30 Jerks, 135/93 400m Run     B4B Boobs is coming up Sat Nov 10th!Read More

15 Minutes to heavy complex 1 Snatch + 2 Hang Snatch Then….. AMRAP 17 Minutes 50 Cal Row 40 Burpees 30 Cal Bike 20 Snatch 135/93 Max Effort Ring Muscle Ups in Remaining Time Congrats to Brian and his brother John on finishing the Marine Corps Marathon!!    Read More

Max Effort Barbell Walk (Think Yoke Walk but with a barbell back loaded like a back squat. Walk from squat rack 20m and back) Then… 15 min EMOM 1st min Shuttle Run (30 sec) 2nd min 20 BW Lunges 3rd min 10 HSPURead More

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Special Guest Coach TJ *No Yoga. It will continue next Sunday at 11:15 Endurance AMRAP 35 Minutes 50 Double Unders 25 Burpees 15 Goblet Squats 53/35 10 C2B Pullups 800m Run, or Row or 30 Cal Bike Our very own endurance coach, Brian is...Read More

Deadlift: 5rm   Then…   For Time 10-9-8-7-6-5-4-3-2-1 SDHP, 95/63 Box Jump, 24/20 Toes Through Rings   Sat Nov 10thRead More

WWPF   14 MIN PARTNER EMOM Even: 1 Bear Complex, mod heavy Odd: 1 Leggless Rope Climb or 2 Rope Climbs   Then…   FOR TIME: “Partner Fran Mix -Up” 42 Thruster, 95/63 21 Synchronized Pull-ups 30 Thrusters, 115/73 15 Synchronized C2B Pull-ups 18 Thrusters, 135/83 9 Synchronized BMU            ...Read More

Snatch 2-2-2   Then   13 Min AMRAP of:   7 Power Snatch 135/93 8 Front Rack Lunges 135/93 9 Toes to bar   Post Loads and Times to ZEN and Comments:  Read More