Front Squat: 5-5-5   then…   “The Mark Janus” 21-15-9 Hang Power Clean Front Squat Jerk *135/93   The Mark Janus —————————————————————————— Virtual 9am 100 Bicep Curls *12 Skull Crushers every time  you break   Then….   42-30-18 Goblet Squats SA dB hang Cleans SA DB push press  Read more

Running Clock: 3 Rounds 21 Wall ball Shot, 20/14 15 Toes 2 Bar 9 Thrusters, 135/83   2 Rounds 800m Run 11 Deadlifts, 255/173   1 Round 400m Farmers Carry, 70’s/53’s (KB or DB’s)   Box 1 2009:  Foose explains kipping pull-up mechanics while Jenny demo’s at our grand opening  Virtual 6am/4pm   50 Walking Lunges 40 Alt Leg V-ups 30 SDHP 40 Side Plank Raises (20/side) 50 Walking Lunges 40 Bicycle Crunches 30 SDHP 40 Russian Twists 50 Walking Lunges    Read more

EMOM 11 Minutes 1 Snatch Pull + 1 Hang Snatch Then……. AMRAP 15 Minutes 20/15 Cal Bike 40 DB Snatch 50/35 60 Double Unders Wiser, already crazy 11 years ago! Virtual WOD: 6am, 12 Noon a. Kneeling Press 3 X ME per arm b. Weighted Cyclist Squat 3 X 30 (slow tempo) Then……. AMRAP 15 Minutes 30 DB or KB Snatch 30 Cossack Squat 30 Push Up Fit4ALL- 9am Bring a Friend for Free! Tabata Assault Bike (8 Rounds 20s/10s) Then……. AMRAP 16 Minutes 15 Burpees 20 DB Hang Snatch- light 30 Double Unders *EMOM 10 Jumping Squats*            Read more

Fit4ALL- 9am Bring a Friend for Free! Tabata Assault Bike (8 Rounds 20s/10s) Then……. AMRAP 16 Minutes 15 Burpees 20 DB Hang Snatch- light 30 Double Unders *EMOM 10 Jumping Squats*  Read more

For Time: 11 MU (24 Pull-ups/24 Dips) 40 Box Jumps, 24/20 50 Single arm Russian Swings, 53/35 60 Cal Row/or Ski 50 Single arm Russian Swings 40 Box Jumps 11 MU  (24 Pull-ups/24 Dips)   CORE CASH OUT: 5 min AMRAP :30 Weighted Plank :15 L-Sit   Welcome our newest member Chris   Virtual 6am/4pm Wall Sit: 3 x 1:00 (add weight if needed) Bicep Curl: 3 x 15 -20   Then…   11 Rounds 5 DB/KB Hang Squat Cleans 25 DU  Read more