9 am- Olympic lift technique with Amie 10 am- Endurance with Brian 11:15- Yoga with Brantlee Endurance: AMRAP 35 Minutes 50 Double Unders 20 Burpees 20 Wall Balls 20 Situps *must row or run 2x 800m and bike 2x 30/20 Cal during workout*  Read more

In Any Order: Running clock AMRAP 10 Minutes 250m Row 10 Burpees AMRAP 10 Minutes 10 Devil’s Press 50’s/35’s 10 Box Step up and Over 50’s/35/s 24/20 30 Double Unders AMRAP 10 Minutes 10 C2b Pullups 20 KB Snatch 70/53 30 Jumping Lunges CFWC Novice and Intermediate competition Feb 9th!  Read more

WWPF – 35 min AMRAP   60 Cal Assault Bike 50 Wt Push-ups, 45/25 (Switch every 5) 40 Alt Hang Squat Clean, 95/63   50 Cal Assualt bike 40 Strict Pull-ups (Partner Hangs) 30 Alt Hang Squat Cleans, 135/83   40 Cal Assualt Bike 30 Strict HSPU (Synchronized) 20 Alt Hang Squat Cleans, 155/103   30 Cal Assualt Bike 20 L-Sit Pull-ups (Mix Anyway) 10 Alt Hang Squat Cleans, 185/123   20 Cal Assualt Bike 10 BMU (ALT) Max Alt Hang Squat Cleans, 205/143     6am doing weird things          Read more

Deadlift 3-3-3   Then:   12 Min Ladder   3 Thrusters 95/63 3 Power Snatch 95/63 3 Toes to Bar   6 Thruster 6 Power Snatch 6 Toes to Bar   9 Thrusters 9 Power Snatch 9 Toes to Bar   12 Thrusters 12 Power Snatch 12 Toes to Bar   15 Thruster 15 Power Snatch 15 Toes to Bar   18…21…24…Etc..Etc….   Post Loads and Reps to ZEN and Comments:  Read more