Open Gym 9-11 am Olympic Lifting 10 am Endurance WOD 11 am 4 Rounds 800m Run 25 Sit Ups 20 Box Step Ups with kettlebells 15 Ring Push Ups 10 PullupsRead More

There are no classes today due to the Butterfly Run in support of Mike Ciunci. Please show your support! Open Gym 9-12:30      Read More

WWPF – 32 min Running Clock   0:00 – 10:00 Establish a Heavy Front Squat x 3   12:00 – 24:00 12 Min AMRAP 30DU/30DU Relay 20 Toes 2 Bar (partner hangs from bar) 10 Synchronized Front Squats, 155/113   24:00 – 32:00 Max Distance Med Ball Run Relay, 20/14        Read More

DeadLift 3-3-3   Then   3 Rounds   400 Meter Run 30 Med Ball Situps (20/15) 15 Deadlifts (255/173)   Post Loads and Times to ZEN and Comments:  Read More

Bench Press: 3 x M.E. @ Body Wt   Strict Chin up: 3 x M.E.   Then…   21-15-9 w/DB’s   Power Clean, 50/35   Front Squat, 50/35   S2OH, 50/35                Read More

EMOM 7 Minutes 1 Snatch 2 Hang Snatch Then…. 30 Chest to Bar Pullups 10 Power Snatch 115/73 15 Bar Muscle Ups 8 Power Snatch 10 Ring Muscle Ups 6 Power SnatchRead More

Bulgarian Split Squat 3×8 per leg Then… 5 rounds 20m bear crawl 10 Ring push-ups 20 cossack squats 53/35 Congrats to Carrissa on her first competition!Read More

9am- 11am- Open Gym 10 am- Olympic Lift Class 11 am- Endurance In any order, complete the following: 2 mile Run 2000m Row 200 Double UndersRead More

Jackie 1000m Row 50 Thrusters 45lbs 30 Pullups 5 Min Rest Then….. 3 Rounds 400m Run 10 DB Snatches (full depth squat) 50/35 Great job to Selena and Majesta on a very successful senior year on the WCU Gymnastics team!Read More

WWPF   60 Power Snatches, 105/63 30 T2B (partner hangs from bar) 12 Rope Climbs, alt   40 Power Snatches, 135/83 30 T2B (partner Hangs from bar) 9 Rope Climbs, alt   20 Power Snatches, 165/103 30 T2B (partner hangs from bar) 6 Rope Climbs, alt          Read More