TWOW: 5x Split 300s(200m Sprint, 100m jog, 100m sprint) 200m walk recoveries Skill WOW: 10 Minutes HS Walk Practice 3x45sec Perfect Hollow Body postition Handstand Hold against the wall.  Absolutely no arch, chin tucked into chest 30 Strict HSPU, if easy, add deficit 50 Chest to bar pullups as unbroken as possible Tabata L Sit on parallettes Extra WOW 3 Rounds 30 GHD Situps 10/7 Ring Muscle Ups And 500m Row or Run 5 Rope Climbs 400m Row or Run 4 Rope Climbs 300m 3 Rope Climbs 200m 2 Rope Climbs 100m 1 Rope ClimbRead more

Test: 1 RM Front Squat Then…. AMRAP 10 Minutes Single Arm KB Clean and Jerk + OH Lunge, alt 53/35 EMOM 8 Burpees (including 1st minute. Scale number of burpees if needed) Jess and Maria Hanging out during WWPFRead more

9am Oly 10am Enduro For Time Run 12ooM 50 Push-ups 50 DU   Run 800m 30 Push-ups 30 DU   Run 400m 10 Push-ups 10 DU   *Row 1000m *Bike 50/40 Cal     Join Special Guest Coach Foose for this weeks Olympic Lifting at 9am!Read more

SWOLE Saturday With a Running Clock in 24 minutes Tabata Russian Swings 70/53 Tabata Goblet Squats (same KB) Tabata Bent over Barbell Row 135/93 Tabata Floor Press (same barbell wt) Tabata Wind Shield Wipers 1 minute Rest between each TabataRead more

WWPF   100 DU (50/50 relay)   50 HSPU (partner holds HS)   40 T2B (Partner Hangs)   30 S2OH, 155/103 (Partner Holds Front Rack)   800m Run  (400m/400m Relay)   30 S2OH (Partner holds front Rack)   40 T2B (Partner hangs)   50 HSPU (Partner Holds HS)   100 DU (50/50 relay)         Fundraiser Team Training Saturday June 30th to help Evan. He’ll be going to the CrossFit Games to compete in the teen division again Teams of 4 $20./Person      Read more