Front Squat Test 1 Rep Max Then… AMRAP 15 Minutes 15 SA KB Push Press L 53/35 15 SA KB Push Press R 30 Backward KB Lunges 300m RunRead more

9 am- Olympic Lift Technique Class 10 am- Endurance 11:15 am- Yoga AMRAP 35 Minutes 20 Strict Pullups 30 Pushups 40 OH Plate Lunges 35/25 50 Alternatine Leg V Ups 800m Run        Read more

AMRAP 10 Minutes 100m Sprint, 100m Jog (Row Option) Then….. AMRAP 16 Minutes 30 DB Snatch 50/35 200m DB Run 30 DB Step Up 50/35 Keep doing what you’re doing.  Wash hands as soon as you enter the gym, stay home if sick.  Read more

Hang Clean: 2-2-2   Then…   For Time:  800m Run or 1000m Row 60 Wall Ball Shots, 20/14 40 C2B Pull-ups 20 Hang Squat Cleans, 185/123            Read more

Power Snatch 3-3-3 Then 50 Double Unders 10 Power Snatch 5 Bar Muscle Ups 40 Double Unders 8 Power Snatch 4 Bar Muscle ups 30 Double Unders 6 Power Snatch 3 Bar Muscle Ups 20 Double Unders 4 Power Snatch 2 Bar Muscle Ups 10 Double Unders 2 Power Snatch 1 Bar Muscle Up Snatch Weight 135#/93# Post Loads and Times to Zen and Comments: Remember to use our Fit Wipes and wipe everything you touch down when you are done working out.   Help stop the spread of COVID-19 as well as all the other viral and bacterial infections.   Wash your hands before and after your workout and please stay home if you are not feeling well.   Thanks -CFWCRead more