10 am- Olympic Lift class with Coach Ryan 11 am- Endurance 500m Run 50 Double Unders 400m Run 40 Burpees 300m Run 30 OHS 75/45 200m Run 20 Box Step Ups 75/45 100m Run 10 Strict Pullups 200m Run 20 Box Step Ups 75/45 300m Run 30 OHS 75/45 400m Run 40 Burpees 500m Run...Read More
1 RM Weighted Pullup , or 3×5 Strict pullups with lightest band possible Then….. Tabata Saturday-8 Rounds, 20 seconds of work followed by 10 seconds of rest Prowler Push 95lbs Burpees OH Walking Lunge 45/25 Med Ball Run 20lbs KB Shoulder to OH 53/35 (2 kettlebells) Happy birthday to Jen G, aka, Front...Read More
“WWPF” – Running Clock 0:00 – 7:00 Establish a 2RM Push Press —1 min break— 8:00 – 18:00 (10 min cap)42-30-18 Thruster, 95/63 Pull-up *Complete AMRAP of Strict HSPU with remaining time –2 min break— 20:00 – 28:00 8 min ladder (1-2-3-4-5…) 100m Sprint Rope Climb Remember Kelly Nard-Dog? Well, it’s her HAPPY BIRTHDAY! ...Read More
Front Squat 2-2-2 Then: 15 Min Ladder 3 Power Snatch (135/93) 3 Wall Balls (20/15 6 Power Snatch 6 Wall Balls 9 Power Snatch 9 Wall Balls 12 Power Snatch 12 Wall Balls 15 Power Snatch 15 Wall Balls 18 Power Snatch 18 Wall Balls Etc….. Post Loads and Reps Completed to comments and ZEN:...Read More
1a. RDL: 3 x 5 1b: Weighted Dips: 3 x 5 Then: 18 Min AMRAP. 1000 Meter Row 50 Double Unders 30 Burpees 20 Kettle Bell Swings 2Pood/1.5Pood 10 Ring Muscle Ups Post Loads and Rounds Completed to Comments and ZEN:Read More
Clean 2-2-2 Then *15 Min Ladder 25 Clean and Jerk 95#/65# 15 BoxJumps 20 Clean and Jerk 135#/95# 15 BoxJumps 15 Clean And Jerks 155#/105# 15 BoxJumps 10 Clean and Jerk 185#/125# 15 BoxJumps 5 Clean and Jerks 205#/140# 15 BoxJumps Clean and Jerk 225#/155# Max Effort *Compare to your score on 8/14/14 Post Loads...Read More
We love visitors! Thanks for the visit Melanie and thanks to members like Janice and Fancy Nancy who are always talking us up. Free Kill Cliff to the first 3 people (besides those in the picture) who can quess correctly what’s on Nancy’s arm band 🙂 Post answers to our Facebook page. 10 rep max...Read More
10am: Open Gym 11am Endurance Every 5 Min for 25 Min 400 Meter Run 10 Thrusters 95/63 15 Pullups Rest the Remainder of the 5 Minutes Cash Out: 1 Mile Run as a Class @ the 25 Min Time Cap. Post Times to Comments and ZEN:Read More
Bear Complex Without stopping or dropping the bar, complete the following sequence, seven times: Power Clean Front Squat Push Press Back Squat Push-Press Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.Read More
