Barbell Glute Bridge 3 x 8 @85-90% of 8rm (3 sec pause @ top) *3rd Set: Max Reps Then…. 10-9-8-7-6-5-4-3-2-1 Kb Swings, 70/53 Toes 2 Bar *30 DU after each roundRead more

OHS 3×5 Then….. AMRAP 18 Minutes 25 Cal Ski or Row 25 Snatch (Squat) 115/73 25 Burpees Over Bar 25/15 Cal Bike 25 HSPURead more

Class at 9am 5 Rounds 400m Run 10 Deadlifts 225/153 10 Strict Pullups 100m Sandbag Carry or Sled PushRead more

Weightlifting Technique Class: -Snatch From Blocks 5×3 -Snatch Pulls 5×3@110% -OH Dumbbell Carry 3×50′-Heavy Endurance WOD: Foose Birthday WOD! AMRAP 35 Minutes 52 Sit Ups 300m Run 52 Ring Rows 300m Run 52 Strict Press 45/33 300m Run 52 Back Squat 45/33 300m RunRead more

“Vicki’s Birthday Extravaganza” For Time 9 Ground 2 OH, Body Weight 3 Rope Climbs 58 Lunges 32 Burpees 9 Ground 2 OH 3 Rope Climbs 58 Wall Ball Shots, 20/14 32 Burpees 9 Ground 2 OH 3 Rope Climbs 58 Box Jumps, 24/20Read more