10 Minutes to work up to a heavy snatch Then… 800m Run 30 Snatches 135/93 30 Bar Muscle Ups 800m Run Meredith, Morgan and Brittany after Barbells for BoobsRead More

Back Squat: 2RM then… perform 2 sets of 90%   For Max Reps:  4 x (30 seconds on 30 seconds off) Tuck Jumps. Rest 3 minutes 4 x (30 seconds on 30 seconds off) Burpees.  Read More

10am Oly Lift 11am Enduro For Time 400m Run Rest 1 min Run 800m Rest 2 min Run 1200m Rest 3 min Run 1600m B4B ActionRead More

Registration starts at 9am First Heat: 10am Kids Heat: 11amRead More

10 min of handstand walk practice   Then…   WWPF FOR TIME: 42 Power Snatches, 115/73 (mix reps anyway) 21 Synchronized Hurdle Jumps, 24/20 12 BMU (mix reps anyway) 30 Power Snatches 21 Synchronized Hurdle Jumps 12 BMU 18 Power Snatches 21 Synchronized Hurdle Jumps 12 BMU Lexi competing at last years B4B  Read More

Push Press 3-3-3   Then   3 Rounds 400 Meter Run 15 Kettle Bell Swings 2 Pood/1.5pood 7 Clean and Jerk 155/113   Post Loads and Times to ZEN and Comments:  Read More

Bench Press: 8-8-8 L-Sit Hold: 3 x ME   Then….   For Time 15 Thrusters, 115/73 3 Strict Pullups 200m Run 12 Thrusters 6 Strict Pullups 200m Run 9 Thrusters 9 Strict Pullups 200m Run 6 Thrusters 12 Strict Pullups 200m Run 3 Thrusters 15 Strict Pullups 200m Run There is no class this Saturday....Read More

3 x 500m Row Sprints (0:00, 5:00, 10:00) 30-20-10 Deadlift 185/133 Ring Dip Box Jump 24/20 Dina and Mike after Ghouls and GalsRead More

Some of our people who competed this past weekend at CF Proven’ Ghouls & Gals Throwdown Back Squat: 4rm then 2 sets of 4 @ 90% Then: 12 min EMOM Even Min: 7 Strict Toes 2 Bar Odd Min: 12 Wall Balls, 20/14  Read More

10am: Oly Lifting 11am: Endurance “The Park” Run to park 25 burpees 1 lap 50 pushups 1 lap 75 Air Squats Run to Gym Jenny and Bizarro Jenny at the Ghouls & Gals Competition!Read More