9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: 40 Minutes of Heaven 5 Rounds 2 Minutes at Each Station, no rest between Max Cal Row Max Cal Bike Max Cal Ski BurpeesRead more

20.2 20 min AMRAP 4 DB Thrusters, 50’s/35’s 6 T2B 24 DU        Read more

WWPF Cash IN : 2k Row (switching on the minute)   42 Hang Snatch, 95/63 8 Rope Climbs, alt 50 Strict Handstand Push-ups (Partner holds HS)   30 Hang Snatch, 115/73 8 Rope Climbs, alt 50 Strict Pull-ups (partner hangs)   18 Hang Snatches, 135/83 8 Rope Climbs, alt 50 Alt Pistol (synchronized)   20.2 Sat MorningRead more

Dead Lift Week 2: 3 x 3   70%x3 reps 80%x3 reps 90%x3 reps   Then:   40-20-10-5 reps of:   Wall Balls (20/15) Box Jumps (24/20) Toes to Bar   Post Loads and Times to Zen and Comments:    Read more

3 Rounds – 20 min cap  1a.Bench Press: max effort @ BW/ 3/4 bw 1b Max Strict Pull-ups 1c. Max L-Sit *rest as needed between rounds   Then…   15 Min AMRAP- (Rotate on the minute every minute for a total of 5 Rounds) 1 min Max Cal Bike or Ski 1 min Max KB Snatch, 70/53 1 min Max Sandbag Shoulder 2 OH, 100/75       Congrats to everyone who complete 20.1.  Here is our top 10 men and women  Read more