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

WWPF 500m Row Relay (Partner Holds both Kb’s in deadlift) 400m SA Synch Farmers Carry, 70/53 300 DU (Mix anyway) 200m SA OH Carry Relay, 70/53 (each do 100m) 100 DB Push Press (Mix Anyway), 50’s/35’s 200m SA OH Carry Relay, 70/53 300 DU (Mix Anyway) 400m SA Synch Farmers Carry 500m Row Relay (partner holds both Kb’s in deadlift)Read more

EMOM 10 Minutes 1 Clean + 2 Front Squat AMRAP 20 Mintues 5 Cleans 185/133 10 Front Squats 15 Chest to Bar Pullups 400m RunRead more