Bench Press: 8-8-8 (increase wt from last week) Single Leg RDL: 8-8-8 Then… 16 Min AMRAP 21 Cal Row or Ski 15 Deficit Push-ups, 45’s/25’s 9 Burpees over Rower (Jump over your plates if using Ski Erg)Read more

15 Minutes to a Heavy Clean and Jerk Then……. Kat Attack-Happy 43rd birthday to Kat Yeager! 3 Rounds for Time: 9 Hang Cleans 165/113 28 Toes Through Rings 78 Double Unders *Cash Out: 50 Bicep Curls and 50 Skull Crushers 45/33Read more

Split Squat: 3 x 10 *Increase Weight from last week THEN… AMRAP 16 Min 30 Sandbag Lunges, 100/75 15 Box Jumps, 24″/20″ 20 Sandbag Ground 2 Over Shoulder 15 Box Jumps 10 Sandbag Step-overs 15 Box JumpsRead more

Olympic Lifting Build to heavy complex: -Power Snatch + Hang Snatch + OHS -Jerk w/ pause in dip: 2-2-2-2 Endurance: AMRAP 35 Minutes- Perform Movements in Any Order 600m Run 3 Rounds of Cindy 40/30 Cal Row 3 Rounds of Cindy 30/20 Cal Ski 3 Rounds of Cindy 10 Cal Bike 3 Rounds of Cindy Yoga w/BrantleeRead more

Crossfit Total Chaos -Movements can actually be done in any order 0:00-15:00 Work Up To a Heavy Front Squat @15:00 Run or Row 400m as fast as possible 17:00-32:00 Work Up To a Heavy Strict Press (From the Floor) @32:00 Run or Row 400m as fast as possible 34:00-49:00 Work Up to a Heavy Power Clean @49:00 Run or Row 400m as fast as possibleRead more