9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: For Ashley Simon’s 31st birthday! AMRAP 31 Minutes 31 Burpees onto Plate 45lb plate 31 Ring Rows 31 Wall Balls 31 Cal Bike or Ski 800m Run Happy birthday, Ashley!!!  Read more

20.4 For time: (20 min cap) 30 box jumps, 24 in. 15 clean and jerks, 95/63 30 box jumps, 24 in. 15 clean and jerks, 135 /83 30 box jumps, 24 in. 10 clean and jerks, 185/113 30 single-leg squats 10 clean and jerks, 225/143 30 single-leg squats 5 clean and jerks, 275/173 30 single-leg squats 5 clean and jerks, 315/203Read more

WWPF 75DU/75DU Relay 100 ft Synchronized single arm OH Lunge, 50/35 (switch arms every 25′) 300m/300m Famers Carry Relay, 70’s/53’s (switch every 100m) 30 Synchronized KB Swings, 70/53   75 DU/75 DU Relay 100ft Synchronized single arm OH Lunge, 50/35 200m/200m Famers Carry Relay, 70’s/53’s 25 Synchronized KB Swings, 70/53   75DU/75DU Relay 100ft Synchronized single arm OH Lunge, 50/35 100m/100m Famers Carry Relay, 70’s/53’s 20 Synchronized KB Swings, 70/53   20.4 Sat morning ! Read more

HAPPY FIT-O-WEEN Night of the Living DEAD-lifts   DEAD-lift 3×5:   Add 10lb to original 1 RM (percentages based on 90%)   65% x 5 reps 75% x 5 reps 85% x 5 reps+ + = amrap   Then   Zombie Survival Training.   9 Lives of:   6  Thrusters   to help in tossing a loved one to safety (95/63) 6  Box Jumps   to learn how to hurdle dead bodies and other obstacles (24/20) 6  Pullups    to practice climbing to safety   Post Loads and Time to Survival to ZEN and Comments:      Read more

10 min AMRAP: “Push It” 5 Strict HSPU 10 Weighted Push-ups, 45/25 50’ Plate Push, 45/25 – demo video     10 Min AMRAP: “Pull It” 10-9-8-7-6-5-4-3-2-1 Cal Ski Erg SDHP, 70/53 * Max strict chin-ups if any time remains   10 min AMRAP-  “ Hold It“ 30 OH squats Holding med ball, 20/14 200m Run holding med ball, 20/14 1:00 Hang Holding med ball , 20/14    Read more