REGISTER YOUR FRIEND FOR THIS THIS CLASS HERERead more

15 Minutes to work up to heavy Clean and Jerk Then….. AMRAP 17 Minutes 400m Run 3 Rope Climbs 18′ 1 Clean and Jerk 225/153 or 85% of Part 1  Read more

TWOW: 1 Mile Run as fast as possible, then 4x200m Striders(longer stride, exaggerate running form) at RPE 5-6 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -Test: Max Unbroken Chin over Bar Pullups -Test: Max Unbroken Toes to Bar (not to be done same day as pullup test) -3x 100 Unbroken sets of double unders No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar muscle ups kip to hip 3×5 Extra WODS: Crossfit Open WOD 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters 95/63 AND…. AS Fast As Possible for 1...Read more

Tempo Back Squat: 5-5-5 3s drop 3s pause 3s up Rest 2-3 min between (build a little from last week) Then… 2 rounds for time 50m DB Walking Lunge 50’s/35’s 50 BurpeesRead more

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian Endurance WOD: AMRAP 35 Minutes 50 Double Unders 40 Situps 30 Weighted Box Step Ups 45/25lbs 20 Burpee onto plate 45/25 10 Wall Climbs 400m Run  Read more