Bench Press: 10rm 2 x 10 @ 80%   Then…   For Time: 50 DU 30 kB Snatches, 53/35 5 Toes 2 Bar 40 DU 25 kB Snatches 10  Toes 2 Bar 30 DU 20 kB Snatches 15 Toes 2 Bar 20 DU 15 kB Snatches 20 Toes 2 Bar 10 DU 10 kB Snatches 25 Toes 2 Bar                Read more

WWPF 15 min to Heavy Hang Clean   Then…   “HEAT WAVE” Partner Relay (Partner 1 does 10’s, partner 2 does 9’s, partner 1 does 8’s, partner 2 does 7’s…..) 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 Hang Power Clean, 135/93 Front Squat, 135/93 Wall Ball Shot, 20/14 *200m Med Ball Run Relay after odd numbers          Read more

Press 3×5   Then:   5 Rounds of:   10 Burpee Dumbbell Deadlifts (50/35) 20 Box Jumps 24/20 10 Dumbbell Push Press (50/35)   Post Loads and Times to ZEN and Comments:  Read more

8am & 10am Classes, Open Gym 8-12 In Teams of 4: 2 people work at a time with a pet rock, 70lb/53lb. The rock must be held during the entire workout. For Time 300 pullups 400m Run 400 Pushup 400m Run 500 Air Squats 400m Run 600 DU 400m Run Happy 4th of July!Read more

15 Minutes to a heavy Hang Snatch Then….. 10 Rounds 250m Row or 200m Run (switch row/run every other round) 3 Muscle UpsRead more