WWPF 0:00-9:00 9 MIN CAP Find 5RM Front Squat (FROM FLOOR / NO RACK)   ——1 min break——-   10:00 – 19:00 9  MIN AMRAP 40 Cal Assault bike (Men) / 30 Cal Bike (Women) – switch as needed 20 DB Hang Squat Clean, 50’s/35’s  (Switch every 5 reps)   —–2 min break——–   21:00 – 30:00 9  MIN AMRAP: 2 Alt Rope Climbs 10 Planking Burpees 2 Alt Rope Climbs 10 Synchronized Pistols 2 Alt Rope Climbs 20 Planking Burpees 2 Alt Rope Climbs 20 Synchronized Pistols 2 Alt Rope Climbs 30 Planking Burpees 2 Alt Rope Climbs 30 Synchronized Pistols *Continue this pattern until time runs out         18.3 this Saturday!Read more

Dead Lift 3-3-3   Then   12 Min AMRAP   7 Thrusters (95/63) 7 Wall Balls 7 Weighted Pullups (20#/14# – Hold Wall ball b/w feet or knees)   Post Loads and Times to ZEN and Comments:  Read more

We will have the 12 Noon class and Open gym from 1-4pm. We are closing at 4pm  Read more

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