Front Squats 3-3-3 Then: 5 Rounds of: 20 Wall Balls (20/15) 20 Kettle Bell Swings (56/35) 10 Pushups ….15 Min CAP Post Loads and Times to Comments and ZEN:Read More

1a. RDL: 3 x 5 1b: Weighted Strict Pullups: 3 x5 Then… 14 min AMRAP 30 DU 20 SDHP, 70/53 (KB) 10 Push Press, 95/63   J-CogsRead More

Power Snatch 2-2-2 Then…. 8 Power Snatches 135/93 8 Bar Muscle Ups 300m Run 6 Power Snatches 6 Bar Muscle Ups 300m Run 4 Power Snatches 4 Bar Muscle Ups 300m Run 2 Power Snatches 2 Bar Muscle Ups 300m Run   Congratulations to TJ Pongia who competed in his first national weight lifting meet!...Read More

Functional Fitness at it’s Best with 6am Debbie G.! 10 RM Max Back Squat Then 2 sets at 90% 3min AMRAP 10 Double Russian style Kettlebell Swing 53/35 10 Burpees on to a plate 3min AMRAP 10 Double KB Clean & Jerk 53/35 10 Burpees on to a plate 3min AMRAP 10 Alternating  Single Arm...Read More

10am: Open Gym 11am Endurance 1 mile run 50 DU 25 burpees 800m run 50 DU 25 burpees 400m run 50 DU 25 burpees 1 mile runRead More

Split Jerk: 2-2-2 Then… For Time: 600m Run 50 KB Swings, 70/53 40 Med Ball Situps, 20/14 30 Pistols 20 Strict HSPU 10 Bar MU Watch Jenny Lift at the USA Weightlifting National Competition Saturday at 2:30 HERE  Read More

“WWPF” – 30 min running clock 0:00 – 6:00 Establish a 1rm squat clean —1 min break— 7:00 – 13:00 Max Distance Firemans Carry (50m increments) —1:00 break— 14:00 – 22:00 Partner ladder: 1-2-3-4…. KB Thrusters, 53/35 C2B Pullups —1:00 break— 23:00 – 30:00 Max Cal Row (switch as needed) Good luck to TJ, who...Read More

Over Head Squat 3-3-3 Then: 12 min AMRAP of: 4 Over Head Squat* 135/93 8 Toes to Bar 12 Box Jumps 24/20 *Full Snatch on 1st rep does NOT count as an OHS. Post Loads and TImes to ZEN and Comments:Read More

1A. RDL: 3 x 5 1B. Weighted Strict Pull-ups: 3 x 5 Then… 3 Rounds: 100 Double Unders 3 Rope Climbs Run 400m Happy Birthday to Harsh Attack  Read More

Hang Snatch 2-2-2 Then….. AMRAP 15 Minutes 1000m Row 50 Push Presses 95/63 20 Ring Muscle Ups JCogs all the way down in Florida  Read More