9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 30 Minutes 800m Run or 1000m Row 30 Burpees 20 Cal Bike or Ski 3 Rope Climbs or 15 Pullups or Ring Rows        Read more

Bi’s & Tri’s Swole Sesh Then… Goblet Squat “Sally” immediately into… “Helen” 3rds 400m run 21 KB swings 53/35 12 pull upsRead more

WBPF- In Any Order, no break between AMRAP 12 Minutes Relay Style 20 KB Suitcase Deadlifts 70’s/53’s 100′ Farmer’s Carry 100′ Front Rack Carry *Partner Ski for Calories* AMRAP 12 Minutes 20 Alt Sandbag Over Shoulder 100/75 30 Alt Burpee Box Jumps 24/20 40/40 Double Under Relay AMRAP 12 Minutes Max Cal Bike, switch every minute *Partner Plate Pinch Hold 35s/25s* Selena with winners of the P3 meal giveaway, Sam, Alyssa, Megan and Tater TotRead more

Press 3×5 Increase Weight by 2% from last week.   RDL 3×8 Increase Weight by 2% from last week.   Then   12 Min Ladder   2 Dumbbell Snatch to Overhead Lunge (Alternating) (50/35lb) 2 Toes to Bar 4 Dumbbell Snatch to Overhead Lunge 4 Toes to Bar 8 Dumbbell Snatch to Overhead Lunge 8 Toes to Bar 10 Dumbbell Snatch to Overhead Lunge 10 Toes to Bar 12 Dumbbell Snatch to Overhead Lunge 12 Toes to Bar   etc etc…. Increase reps by 2 until clock runs out.   Post Loads and Times to ZEN and Comments:  Read more

Close Grip Bench Press: 3 x 8 Weighted Strict Pull-up: 3 x 5   Then….   For Time  30 Box Jumps, 24/20 60 Wall Balls, 20/14 90 DU 100om Row 90 DU 60 Thrusters, 45/33 30 Box Jumps, 24/20     Don’t forget to order your P3!  Read more