Bench Press: Establish a 1RM   Then…   AMRAP 14 Minutes 6 Box Jump, 30/24 12 Kb Swings, 70/53 18 Wall Ball Shots, 20/14   8:15am: Doors Open 8:30am: Registration Begins 9:15am: 1st heat begins 10:15am: Legends 50+ 10:30am: Youth Fitness Heat 11:30am: Clean and Jerk Invitational 1rm  Read more

15 Minutes to Heavy Snatch Triple (do not have to be touch and go) Then…. 3 Rounds 50 Double Unders 20 DB Hang Snatch 50/35 10 Burpee Muscle Ups Barbells for Boobs is this Saturday, Nov 10th!  Read more

TWOW: 2 Mile run RPE 7 Then, 10x 100m striders at RPE 5 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec 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) -10x Legless Rope Climb, V sit if legless are easy -ME Unbroken Bar Muscle Ups 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 WOD: Smackie 1000m Row 50 Wall Balls 30 Burpee Pullups  Read more

Back squat 4×5 @80% Then… 3x20m barbell walks at 100%   Then…   10min EMOM 1st min: Max DB Thrusters (:40 sec work) 2nd min: 10  Strict Pull-ups (:40 sec work)   Our first but not last Bed Race 🏁Read more

9 am- Olympic Lift Technique with Amie 10 am- Endurance WOD with Special Guest Coach Amie 11:15- Yoga with Brantlee Endurance- 40 Minute Cap In Any Order (must complete all of one movement before moving on): 1.5 Mile Run or 2,500m Row 100 Wall Balls 10ft/9ft 400m Prowler Push 135/95 400m Farmer Carry 70’s/53’s 200 Double Unders Morgan J ran a half marathon yesterday!      Read more