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

Bench Press 3-3-3 Then….. 7 Round Bulger 7 Rounds 200m Run 7 C2B Pullups 7 Front Squats 135/93 7 HSPU   Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.Read more

WWPF 0:00 – 12:00 Work Up to a Heavy Snatch   12:00 – 32:00    40 Synchronized Wall Ball Shots, 20/14 40 Deadlifts, 225/153 (mix anyway) 15 Synchronized Burpees over Bar   30 Synchronized Wall Ball Shots 30 Deadlifts, 275/173 15 Synchronized Burpees over bar   20 Synchronized Wall Ball Shots 20 Deadlifts, 315/203 15 Synchronized Burpees over bar   THEN…     Max Rope Climbs                    Read more

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Hang Power Clean 3-3-3   Then:   5 Rounds of:   4 Strict Hand Stand Pushups 8 Dumbell Hang Squat Cleans (50/35) 12 Pullups   Post Loads and Times to ZEN and Comments:  Read more