DeadLift 1-1-1   Then:   3 Rounds 400 meter run 21 Kettle Bell Swings (1.5pood/1pood) 15 Pullups 9 Hand Stand Pushups   Post Loads and Times to ZEN and Comments:  Read more

Press: 3 Rep Max 2 x M.E. DB Burn Out sets (8-12 reps)   Then…    Death By…….. Clean & Jerk, 135/93 (Complete 1 rep the first minute, 2 reps the second minute, 3 reps of the third minute….Continue this pattern until you cannot complete the amount of reps for that minute) Post Total Reps Minute 1: 1 rep Minute 2: 3 reps Minute 3: 7 reps Minute 4: 11 reps Minute 5: 16 reps Minute 6: 22 reps Minute 7: 29 reps Minute 8: 37 reps Minute 9: 46 reps Minute 10: 56 reps   PRE-ORDER SPRING T’S BY MAY 11TH ORDER HERE  Read more

EMOM 7 Minutes 2 Snatch pull 1 Snatch Then….. 3 Rounds 400m Run 20 Toes to Bar 5 Snatch 155/103   Team Training is this Saturday, May 5th 11-2.  This will be an optional fundraiser to help Marco get to the Atlantic Regional!Read more

Front Squat 3×4 3 sec pause on 1st and 3rd reps then… 21-15-9 DB box step overs 20/16 box 50/35 DBs Ring DipsRead more

9am- Olympic Lift Class 10am- Endurance 9-11- Open Gym Endurance WOD 1000m Run 25 Box Jumps 24/20 25 Sit Ups 25 Pushups 800m Run 25 Box Jumps 25 Situps 25 Pushups 600m Run 25 Box Jumps 25 Sit Ups 25 Pushup 400m Run 25 Box Jumps 25 Situps 25 Pushups 200m Run  Read more