9 am- Olympic Lift Technique with Amie 10 am- Endurance with Amie 11:15 am- Yoga with Brantlee Endurance WOD: In any order, can be broken up or done straight through 200 Air Squats 200 Double Unders 100 Ring Rows 75 Box Jump Over 24/20 50 KB Swings 53/35 Run 1 Mile/Row 2K, Bike 85/75 or Ski 85/75Read more

Bench Press: 3 x 5 @ 75-80%   Then…   4 Rounds 1 min max cal bike 1 min max box step-ups, 50/35 1 min max HR Push-ups 1 min max Sandbag ground 2 shoulder, 100/75 1 min rest  Read more

WWPF 50 Synchronized Wall Ball Shots, 20/14 50/50 DU Relay 40 Cleans (mix anyway), 135/83   40 Synchronized Wall Ball Shots 50/50 DU Relay 30 Cleans (mix anyway), 155/93   30 Synchronized Wall Ball Shots 50/50 DU Relay 20 Cleans (mix anyway), 185/123   20 Synchronized Wall Ball Shots 50/50 DU Relay 10 Cleans (mix anyway), 205/143      Read more

Press Find 1 RM   RDL 3×8 @ 55% of 1RM Deadlift   Then   12 Min AMRAP of: 9 Burpee over Bar 12 Push Press 115/73 15 Pullups   Post loads and Times to ZEN and comments:  Read more

12 DAYS OF CFWC   One Muscle Up   Two Heavy Thrusters 135/95 and one muscle up   Three Handstand Pushups, 2 heavy thrusters and one muscle up   Four Kettle Bell Swings 70/53, 3 hspu, 2 heavy thrusters….   Five Golden Ring pullups, 4 kb swings, 3 hspu….   Six Knees to elbows, 5 golden ring pullups, 4 kb swings….   Seven burpee tuck jumps, 6 knees to elbows….   Eight Box Jumps, 7 burpee tuck jumps, 6 knees to elbows….   Nine Sit ups, 8 box jumps, 7 burpee tuck jumps….   Ten KB Snatches 70/53, 9 sit ups, 8 box jumps….   Eleven Wall Balls, Ten kb snatches, 9 situps…..   Twelve SDHP KB 70/53, Eleven wall balls, Ten KB snatches, Nine situps……Read more