Classes 8am and 9am Open Gym 8am-12:30pm 15 Minutes to a heavy Power Clean Then…. 21-15-9 Power Clean 115/83 Box Jump 24/20 Wall Climb *200m Run between rounds* Read More
Front Squat 5×1 Then: 15 Min AMRAP: 1000 Meter Row to Start Remaining Time Complete: 9 Deadlifts (155/103) 12 KB Swings (73/53) 15 MedBall Cleans (20/15) Post Loads and Times to ZEN and Comments: Read More
Bench Press: Establish a 10RM then 2 x 10 @90% Then… For Time 30 Hang Power Cleans, 135/93 300m Run 3 Rope Climbs 20 Shoulder 2 OH, 135/93 200m Run 2 Rope Climbs 10 Bar Muscle-ups 100m Run 1 Rope Climb Tune in at 1:30pm for Open Gym...Read More
EMOM 7 Minutes 2 Snatch Pulls with Shrug and Pause 1 Snatch Then….. Isabel with a Twist 30 Snatches 135/93 After every 10 perform 10 Deficit HSPU 45s/35s Read More
Back Squat 3-3-3 @ 93% Then: 10 min AMRAP 15/12 Cal Row with Damper on 10 or Assault Bike (Focus on increasing pace each round and pace round 1 accordingly) 10 Rower pikes 20 Lateral hurdle jumps 20/16″ box Congratulations to Evan for his 2nd CF Games finish! Read More
9 am- Open Gym 10 am- Olympic Lift Class 11am- Endurance 25 Minutes 1 Mile Cash In Then, with remaining time: 6 Thrusters 115/73 9 Ring Rows 12 Toes Through Rings 200m RunRead More
Deadlift 7×1 Then: 3 Rounds of: 20 Wall Balls 10 Ring Muscle Ups 20 Dumbell Snatches 50/35 (Alternating) Post Loads and Times to Zen and Comments: Read More
WWPF 0:00 – 8:00 1RM Snatch + Hang Snatch 10:00 – 19:00 “Annie w/A Twist” 9 min ladder: 10-20-30-40-50… Double Unders (both partners do all reps and work at same time) Russian Twist, 20/14 (switch every 5 reps) 21:00 – 35:00 14 min AMRAP 100m Firemans Carry 15 Synchronized OHS, 95/63 30...Read More
