Max Effort Barbell Walk (Think Yoke Walk but with a barbell back loaded like a back squat. Walk from squat rack 20m and back) Then… 15 min EMOM 1st min Shuttle Run (30 sec) 2nd min 20 BW Lunges 3rd min 10 HSPURead more

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Special Guest Coach TJ *No Yoga. It will continue next Sunday at 11:15 Endurance AMRAP 35 Minutes 50 Double Unders 25 Burpees 15 Goblet Squats 53/35 10 C2B Pullups 800m Run, or Row or 30 Cal Bike Our very own endurance coach, Brian is running his first marathon today in DC!! Make sure to wish him luck!Read more

Deadlift: 5rm   Then…   For Time 10-9-8-7-6-5-4-3-2-1 SDHP, 95/63 Box Jump, 24/20 Toes Through Rings   Sat Nov 10thRead more

WWPF   14 MIN PARTNER EMOM Even: 1 Bear Complex, mod heavy Odd: 1 Leggless Rope Climb or 2 Rope Climbs   Then…   FOR TIME: “Partner Fran Mix -Up” 42 Thruster, 95/63 21 Synchronized Pull-ups 30 Thrusters, 115/73 15 Synchronized C2B Pull-ups 18 Thrusters, 135/83 9 Synchronized BMU                      Read more

Snatch 2-2-2   Then   13 Min AMRAP of:   7 Power Snatch 135/93 8 Front Rack Lunges 135/93 9 Toes to bar   Post Loads and Times to ZEN and Comments:  Read more