WWPF  500m Row x 3   Then….   For Time 42-30-18 Power Clean, 135/93 (1 person works @time/mix anyway) Synchronized hurdle Jumps, 24/20 Med Ball Sit-up Throws over box, 24/20 Come Check out the Final Friday Night Lights with a Parents VS Kids ShowdownRead more

Power Snatch 2-2-2   Then   12 min Amrap of:   10 Dumbbell Snatch 50#/35# (alternating) 15 Weighted Step Ups 50#/35#-24/20 (alternating) 21 Double Unders   Post Loads and Times to Zen and Comments:  Read more

Bench Press: 6Rm 2 x 6 @90%   Then…   Mid-Line Mania: For Time   25 Russian Twists, 20/14 15 Deadlifts, 185/123 25 Toes Through Rings   25 Russian Twists 15 Deadlifts, 225/153 25 Toes Through Rings   25 Russian Twists 15 Deadlifts, 275/183 25 Toes Through Rings     We encourage everyone to support long time member Mike Ciunci and participate in the ButterFly Run Saturday April 20 Sign Up HERE.Read more

EMOM 7 Minutes 1 Clean 1 Hang Clean 2 Front Squat Then….. 21 Thrusters 95/63 9 Muscle Ups 15 Thrusters 135/93 7 Muscle Ups 9 Thrusters 155/113 5 Muscle UpsRead more

TWOW: 2 X 1600m Run at RPE 7.  Rest 10 minutes between 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) -30 Ring Muscle Ups with 2 second pause at bottom of dip -Tabata C2B Pullups 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 up 3×5 kip to hip Extra WODs: 5-4-3-2-1 Clean and Jerk 185/133 Rope Climb 18′Read more