15 Minutes to Heavy Hang Clean Then…. AMRAP 14 Minutes 5 Burpee Bar Muscle Ups 5 Hang Clean 185/133 (full depth) 200m Run Amie and The NoonersRead More

Happy Birthday to Trish! Deadlift 5 sets of 3 reps at 80-85% 4 rounds 50 Double Unders 10 Alt Pistols 10 Toes to BarRead More

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 2 Rounds 800m Run 20 Wall Balls 15 KB Swings 50/35 400m Run 20 Wall Balls 15 Kb Swings 200m Run 20 Wall Balls 15 KB Swings A few of the members of Team USA for Track and FieldRead More

Over Head Squat 3-3-3   Then   3 Rounds 400 Meter Run 30 Med Ball Situps (20/15) 15 Over Head Squats (95/65)   Post Loads and Time to Comments and ZEN:  Read More

10 minutes to a max power snatch Then… WWPF  AMRAP 20 Minutes: 400 Double Unders 120 Cal Row 75  Power Snatches, 95/63 12 Rope Climbs Partner Friday                  Read More

Front Squats 5-5-5 W/ 3 Sec Pause @ Bottom   Then:   12 Min AMRAP   4 Muscle Ups 7 Power Cleans 155/103 100 Meter Run   Post Loads and Times to Zen and Comments  Read More

Strict Press: 5-5-5 Weighted Strict Pullup: 3 x ME Then… For Time 600m Run 50 Wall Ball Shots, 20/14 40 Kb Snatches, alt 53/35 30 Toes Through Rings 20 Burpee Box Jumps, 24/20 100m Run Ciunci showing us how to KB Snatch        Read More

Deadlift 3×5@ 80-85% Then…. The Mark Janus 21-15-9 Hang Power Clean 135/93 Front Squat S2OH THE Mark Janus    Read More

8am & 10am Classes Only In Teams of 4: 2 people work at a time with a pet rock, 70lb/53lb. The rock must be held during the entire workout. For Time 300 pullups 400m Run 400 Pushup 400m Run 500 Situps 400m Run 600 DU 400m Run Happy Birthday America!  Read More

10am: Oly 11am: Enduro WOD 1 mile run 100 DU 75 Situps 50 Pullups 25 Burpee box jumps 1 mile runRead More