800m Run or Row 50 Pullups 800m Run or Row 50 T2B 800m Run or Row 50 Burpees 800m Run *Must bike 30/20 Cal during workout* Nutrition Seminar today at 12 Noon!Read more

Push Press 3-3-3   Then complete the following for time:   5 Rounds of: 3 Power Clean 135/93 6 Push-ups 9 Squats   Then: 400 Meter Run   Then:   5 Rounds of: 3 Power Clean 135/93 6 Push-ups 9 Squats   Then: 400 Meter Run   Then:   5 Rounds of: 3 Power Clean 135/93 6 Push-ups 9 Squats   Then: 400 Meter Run   Then:   Performance Fitness Cookies will be on sale before, during and after class.  Snatch-a-lots, Peanut Butter Power Cleans, and of course Deadlift Delites. .      $4 a box, Bring Cash. Sales Benefit the Bad Ass Girl Scouts.      Post Loads and Times to ZEN and Comments:Read more

WWPF 0:00 – 10:00 Work up to a heavy complex of 2 Front Squats + 1 Jerk   12:00 – 28:00 16 min AMRAP 30 G2OH, 135/93 (mix anyway) 20 Synchronized Alt Pistols 10 Strict Pull-ups (partner hangs)    28:00 – 32:00 Cash Out: 4 min Max Planking Burpees, 45/25         Team M&M will be back in the New Year Novice/Intermediate Competition Feb 10th! Will you? REGISTER HERE!  Go Eagles!Read more

Power Snatch 15 min to work up to Heavy Single   Then:   15 Power Snatch (135/93) 15 Box Jumps   12 Power Snatch 12 Box Jumps   9 Power Snatch 9 Box Jumps   6 Power Snatch 6 Box Jumps   3 Power Snatch 3 Box Jumps   Post Loads and Times to ZEN and Comments:  Read more

Bench Press: 8rm 2 x 8 @ 90%   Then…   AMRAP 13 Minutes 16 Toes 2 bar 12 Deadlifts, 225/153 8 Strict HSPU              Read more