Push Jerks: 2-2-2   then….   WWPF- AMRAP 18 min 80 Partner Med Ball Sit-ups 60 KB Swings , 70/53 40 Push Jerks, 135/93 20 Strict Pull-ups, partner hangs from bar    Read More

Snatch 2-2-2   Then:   5 Rounds of:   7 Power Snatch 135/93 9 Toes to Bar 11 Box Jumps   Post Loads and Times to ZEN and Comments:  Read More

Bench Press: 4 X  Max Effort reps at body wt (Goal 8-15 reps) Max Chin Ups 4 X Max Effort   Then..   For Time: 100 DU   30 Wall Balls   9 Ring MU   30 Wall Balls   7 Ring MU   30 Wall Balls   5 Ring MU   100 DU  ...Read More

The parking lot has been plowed. We will be open for open gym from 1-5 today. We will close promptly at 5. Please keep in mind that the roads are still very bad.Read More

We will not be open for our morning classes due to snow. Stay tuned for afternoon and evening hours.Read More

*We will update via facebook and our website on possible snow closings* 15 minutes to work up heavy in the following complex: Clean Hang Clean High Hang Clean Then… 10 Minute Ladder 2-4-6-8-10…increasing by 2 each round Hang Clean 165/103 Handstand Pushup Majesta the InternRead More

4 rep max back squat then 2 sets 4 at 90% Then… 21 – 15 – 9 Pull-ups  9 – 15 – 21 Dumbell Thrusters 50/35Read More

9 am- Open Gym 10 am- Olympic Lifting 11 am- Endurance 4 Rounds 600m Row 20 Pushups 40 Double Unders 15 Goblet Squats Rest 3 Minutes between roundsRead More

17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat...Read More

WWPF- For Time   500m/500m Row Relay   300 Double Unders (Must switch every 50)   150 Kb Swings, 53/35   75 Dumbbell Push Press, 55/35   50 Deadlifts, 275/203   25 Synchronized Burpees over bar     17.3…..    Read More