9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: In Any Order: No Rest Between AMRAPs AMRAP 12 Minutes 20 Deadlifts 95/63 15 Front Squats 10 Push Press AMRAP 12 Minutes 30 Russian KB Swings 53/35 30 KB Backward Lunges 30 KB SDHP AMRAP 12 Minutes Max Cal Bike, Ski or Run (must choose 1 and stick with it the whole time) Panda Squad!Read more

Dirty 30 Minute AMRAP 100 Air Squats 50 Cal Row 15 Burpees 100 Sit Up 40 Cal Bike 15 Burpees 100 Push Up 30 Cal Ski 15 Burpees Post Party Blues    Read more

WWPF  300 Double Unders (switch every 50) 50 Partner Alt Med Ball Sit-ups, 20/14 80 OH DB Lunges, 50/35 (partner hangs/switch when partner drops)   200 Double Unders (Switch every 50) 50 Partner Alt Russian Twists, 20/14, switch every 5 60 Sandbag Box step overs, 100/75 (partner holds Front Plank/switch when partner drops)   100 Double Unders (switch every 50) 50 Toes Through Rings, mix anyway 40 weighted Pistols, 20/14 (partner holds HS/ switch when partner drops)   The 4Pm will be the last class today due to our Holiday PartyRead more

Deadlift deload week. 1×5 @ 50% 1×5 @ 60% 1×5 @ 70%   Then…   10 Dumbbell Snatches (50/35 lb) 15 Wall Balls (20/14) 20 Dumbbell Snatches 15 Wall Balls 30 Dumbbell Snatches 15 Wall Balls 40 Dumbbell Snatches 15 Wall Balls 50 Dumbbell Snatches 15 Wall Balls   18 Min CAP DB Snatch is Alternating   Post Loads and Times to ZEN and Comments:  Read more

Bench Press 15 min to work up to a heavy single   Then….   For Time 1000m Row 63 Box Jumps, 24/20 42 Toes 2 Bar 21 Hang Squat Cleans, 155/93 12 Ring Muscle -ups 3 Legless rope climbs   Have you RSVP’d If not, please do so ASAP        Read more