Snatch Grip RDL : 3 x 5 Then… For Time: 30-20-10 Hang Power Snatch, 105/75 Alt Pistols Then… Weighted Front Plank Tabata        Read More

Test:  1RM Front Squat Then….. 7 Minute Ladder (reps increase by 1 each round) Bar Muscle Up Front Squat (Weight taken from the ground) 185/135 3 Minute Break Then….. Max Ring Muscle Ups in 3 Minutes (if no Ring MU, do max ring dips)   Ron and Steve, post Master’s Arctic BlastRead More

Due to Icy Conditions, the 6am and 7:30am classes are canceled. We plan to open at 9:30amRead More

EMOM 5 Minutes 5 Touch & Go Power Cleans, AHAP (We will Test Front Squat 1RM on Tuesday) Then….. 21-15-9 Rolling Burpees Squat Box Jumps 24/20 Watch Here    Read More

9am: Open Gym (unlimited members) 10am: Olympic Lifting 11am: Endurance (No Open Gym) 3 Rounds AMRAP 8 Mintutes 9 Toes 2 bar (scale w/V-ups) 12 Weighted Step-Ups, 24″/20″ (53lb/35lb) 15 Shoulder to OH, 95/63 *Rest 3 Minutes between each AMRAP  Read More

AMRAP 20 Minutes 50 Double Unders 21 KB Swings 53/35 12 Pullups **Reminder: There is no Beat the Coach tomorrow at 10am**   Amy F at her last mud runRead More

Press: 2-2-2-2 Then…. “Wacky Wiser Partner Friday” AMRAP 20 Minutes 60 Cal Row 19 Hang Snatch, 135/93 55 Weighted Medball Situps Passes, 20/14 Happy 60th Birthday Janice! 1955 was just the other day……    Read More

Back Squat 3-3-3 Then: 5 Rounds of: 10 Power Clean (135/95) 15 Wall balls (20/15) Post Loads and Time to Comments and ZEN:Read More

1a. Romanian Deadlift: 3 x 5 1b. Max Effort L-sit: 3 x M.E .12 Minute AMRAP 30 Double Unders 10 Alt Pistols *EMOM 5 burpees (workout starts with burpees) Then… Tabata Side Planks: 8 rounds / side Happy Birthday to the Shark Tank  Read More

EMOM 5 5 Touch and Go Power Snatches *Advanced- Try to increase weight each round* Then……With a 15 Minute Cap 50 Calorie Row 40 Pullups 30 Toes to Bar 20 Ring Muscle Ups or as many as possible with remaining time   Mike Braz, just after finishing his marathon  Read More