Sign up for your heats when your arrive and partner up for tomorrow’s 8am and 9am classes Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutesRead more

WWPF- AMRAP 30 Minutes   3 Rounds (part 1) 30 Back Squats, 135/93 (partner holds back rack/ Switch every 5) 30 Lateral Box Jumps, 24/20 (switch every 5) 30 Partner Russian Twists (switch every 5) (3 rounds = 270 reps)   2 Rounds (part 2) 60 Cal Row 30 Strict HSPU (partner holds HS / Switch every 5) (270 reps (part 1) + 180 (part 2)  = 450 reps)   1 Round (part 3) 300 Double Unders (switch every 50) (450 reps (part 1 &2) + 300DU = 750 reps)         Read more

Power Clean 3-3-3   Then   Pie Day (3.14) Elizabeth on a Bike   3 Rounds of: 14 Power Cleans 14 Dips 14 Cal on Bike   *Row only if all bikes are fully occupied.   Post Loads and Times to Zen and Comments:  Read more

Bench Press: 8 RM then 2 x 8 @ 90%   Then…   For Time: 3:00 Min Front plank, 45/25 (must accumulate 3 min before moving on) 30 Kb Swings, 70/53 15  Wt Strict Pull-ups, 20/14   2:00 Min Front Plank, 45/25 (must accumulate 2 min before moving on) 20 Kb Swings, 70/53 10 Wt Strict Pull-ups, 20/14   1:00 Min Front Plank, 45/25 (must accumulate 2 min before moving on) 10 Kb Swings, 70/53 5 Wt Strict Pull-ups, 20/14          Read more

EMOM 7 Minutes 2 Snatch @ 75%+ (Do not have to be touch and go) Then….. 3 Rounds 7 Burpee Muscle Ups (ring or bar) 7 Snatch Rd 1=115/83, Rd 2=135/93, Rd 3=155/113 Cash Out: 2 min all out sprint for calories on assault bike *scored separately*     Don’t forget to sign up for the Super Summer Total!Read more