RDL 4×4 Strict Press 4×4 Then… For Time 800m Run or Row 30  Bar Muscle Ups or 75 C2B Pullups 800m Run or Row Read more

15 Min to a heavy complex: 1 clean pull + 1 clean Then… 20 Min AMRAP – “Death By AMRAP” 200m Run 1 Round: 5 deadlifts, 10 burpees over bar, 15 DU 200m Run 2 Rounds: 5 Deadlifts, 10 burpees over bar, 15 DU 200m Run 3 Rounds: 5 Deadlifts, 10 Burpees over bar, 15 DU 200m Run **Keep increasing each round by 1 until time runs out. RX: 225/153Read more

Front Squat 6RM Then 2×6@90%+ AMRAP 16 Minutes  20 DB Hang Snatch-Heavy 20 Push ups  20 Wall BallsRead more

Olympic Lifting -Snatch (from blocks): 5 x 2 -EMOM 12 MIN 2 Cleans + 1 Jerk , increase weight every min Endurance – Cino de Mayo Special FOR TIME 55 Kb Swings, 53/35 5 Burpee MU (Scale–> burpee Pull-ups—>Burpees 55 Cal Bike 5 Burpee MU 55 Cyclist Squats, 53/35 5 Burpee MU 55 Cal Row 5 Burpee MU 55 Push Press, 95/63 5 Burpee MU 55 Drag Rope DURead more

8am Class Only-No Open Gym Mr. Joshua Remix 5 Rounds 400m Run  30 GHD Sit-ups or Weighted Sit-ups 15 Deadlifts 250/173 SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.Read more