9 am- Olympic Lifting Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 1000m Row/800m Ski/800m Run 75 Double Unders 50 Sit Ups 40 Goblet Squats 53/35 30 KB Swings 53/35 20 Ring Dips 10 Strict Pullups        Read more

EMOM 10 Minutes-Increase Weight Every Minute 3 Cleans 1 Jerk Then….. AMRAP 15 Minutes 20 Wall Balls 20/14 15 Burpees to Target 10/8 Cal Bike or Ski 3 Body Weight Clean and Jerks    Read more

WWPF   105/85 Cal Bike  (Partner Holds Wt Front Plank, 45/25)   80 Front Rack Lunge, (135/83)  (Partner Holds Single Arm OH, 70/53)   50 Strict HSPU – Modify with strict Pressing OH (Partner Weighted Hang, 20/14)   30 Rope Climbs (Partner Bear Hugs Sandbag, 100/75)       LAST DAY TO PRE-ORDER WINTER GEARRead more

Deadlift Cycle 3: 3×5 Add 20lbs to 1RM, then calculate 90%   1×5 @65% 1×5@75% 1×5+@85%   5 Rounds for Time:   30 Double Unders 8 Power Snatch 135/93 15 Ring Pushups   Post Loads and Times to ZEN and Comments:  Read more

Bench Press: 3 x 5 @ 80% (base % off of last weeks heavy single) Single Arm DB Row: 10 reps, AHAP each arm   Then…   For Time: 21 DB Hang Cleans, Right Arm, 50/35 30 Box Jumps, 24/20 21 DB Hang Cleans, Left Arm   15 DB Hang clean, Right arm 30 Box Jumps 15 DB Hang Clean, Left arm   9 DB Hang Clean, Right Arm 30 Box Jumps 9 DB Hang Cleans, Left arm   Mid Line Mania Cash Out: 6 Minute AMRAP 5 Strict T2B 10s LSit 12 Russian Twist (Each tap = 1 rep)   Our Holiday Party is Friday Dec 13th!  Please respond to the Evite. Check your spam folder!            \Read more