Power Clean Heavy Single Then….. 20 Power Cleans 185/133 300mRun 30/25 Cal Bike 300m Run 40 HSPU 300m Run Wall-E participating in the 31 Heroes WOD  Read More

8 am and 10 am Classes WCBC  Open Gym:  8am-11am 31 Heroes Partner WOD With a Partner-AMRAP 31 Minutes 8 Thrusters 155/103 6 Rope Climbs 15′ 11 Box Jumps 30/24 Partner 1 performs the workout listed above. Partner 2 runs 400m with a plate 45/25. When Partner 2 returns from the run, Partner 1 will...Read More

9AM – Oly Lifting 10AM – Endurance 4 Rounds 20 Pullups 30 Pushup 40 Situps 50 Squats *Run 400m after each Round   11:15AM – Yoga w/ Brantlee 5 Class Punch Card Available HERE   YOGA PUNCH CARD  Read More

1A)Push Press: 3-3-3 1B) 500m Row x 3   Then….   10-9-8-7-6-5-4-3-2-1 SDHP, 95/63 Push Press, 95/63 Russian Twist, 20/14      Read More

WWPF 10 Min AMRAP 50 Alt Burpee Box Jumps, 24/20 In Remaining Time……. 50 Double Under Relay   ——2 Min Break——-   10 Min AMRAP 75 Synchronized Wall Ball Shots, 20/14 In Remaining Time…… 200m Med Ball Run Relay, 20/14   ——2 Min Break———   10 Min AMRAP 100 DB Snatches (mix anyway), 50/35 In...Read More

Hang Squat Clean 2-2-2   Then:   12 Min Amrap of:   8 Pullups 6 Hang Squat Cleans 95/63 4 Hand Stand Pushup   Post Loads and Times to Zen and Comments:  Read More

Bench Press: 2RM 2 x 2 @ 90-95%   Then…   FOR TIME: 15 Deadlifts, 225/153 41 DU 10 Toes Through Rings 12 Deadlifts 41 DU 10 Toes Through Rings  9 Deadlifts 41 DU 10 Toes Through Rings 6 Deadlifts 41 DU 10 Toes Through Rings 3 Deadlifts 41 DU 10 Toes Through Rings  ...Read More

EMOM 7 Minutes 2 Snatch High Pulls 1 Snatch Then…. Chipper 800m Run 40 Burpees 30 Snatch 135/93 20 Muscle Ups  Read More

Back Squat: 2RM 2 x 2 @90-95%   THEN….   For Time 15 Clean n Jerks 135/83 10 Clean n Jerks 155/113 5 Clean n Jerks 185/123   It’s important to understand not all our foods fit into just one macro nutrient group. Be careful about labels that promote trends like “low-fat” or that emphasize...Read More

9 am- Olympic Lifting Technique Class Clean & Jerk (80-90%) – 2 x 3 BTN Snatch Grip Push Press + OHS (60-75%) –  3 + 3 x 3   10 am- Endurance WOD 3 Rounds 1000m Run 50 Situps 50 Walking Lunges 50 Double Unders *Must row 50/40 calories at some point*   11:15am- Yoga...Read More