Bench Press: 3 RM 2 x 3 @90%   Then…   For Time 75 Double Unders 36 OHS, 95/63 36 Box Jumps, 20′   55 Double Unders 24  OHS 24 Burpee Box Jumps, 24″   35 Double Unders 12 OHS 12 Burpee Box Jump Overs, 30″     Stay updated on our website and social media as the snow starts falling!            Read more

15 Minutes to a Heavy Clean and Jerk Then…. 12 Minute Ladder 1 2 3 4 5 6 7 8…. Squat Clean 185/113 Ring Or Bar Muscle Up Jess D getting her handstand holds  Read more

Find a 2 Rep Max Back Squat, complete 2 sets of 2 at 90% Then… AMRAP 10 min 10 Suitcase Dealifts 70/53 KB Farmers KB Carry 40m (same weight)Read more

9 am Open Gym 10 am Olympic Lift Class 11 am Endurance In any order, no break between Jackie 1000m Row 50 Thrusters 45lbs 30 Pullups   10 Min Cindy 5 Pullups 10 Pushups 15 Air Squats   10 Minutes Nate 2 Ring or Bar Muscle Ups (Scale 5 pull/5push) 4 HSPU 8 KB Swings 70/53   5 Minute Assault Bike      Read more

8am and 9am Regular classes: 15 Min to a heavy Clean Then…. 1-2-3-4-5-6-7-8-9-10 Front Squat 95/63 Bar Facing Burpee   IF YOU ARE SIGNED UP FOR THE OPEN: 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a   Please Note: Open Competitors will not warm up as a group. There will be a 10 min grace period before each heat to warm up . It will also be appreciated that you stay and  judge a heat. Please read through the standards and understand what you need to do.  HEAT 1: 8:15AM (14 possible slots) HEAT 2: 8:45AM (14 possible slots) HEAT 3: 9:15AM (14 possible slots) HEAT 4: 9:45AM (14 possible slots) HEAT 5: 10:15AM (IF NECESSARY)Read more