EMOM 7 Minutes 2 Snatch Pulls with Shrug and Pause 1 Snatch Then….. Isabel with a Twist 30 Snatches 135/93 After every 10 perform 10 Deficit HSPU 45s/35s  Read more

  Back Squat 3-3-3 @ 93%   Then: 10 min AMRAP 15/12 Cal Row with Damper on 10 or Assault Bike (Focus on increasing pace each round and pace round 1 accordingly) 10 Rower pikes 20 Lateral hurdle jumps 20/16″ box   Congratulations to Evan for his 2nd CF Games finish!  Read more

9 am- Open Gym 10 am- Olympic Lift Class 11am- Endurance 25 Minutes 1 Mile Cash In Then, with remaining time: 6 Thrusters 115/73 9 Ring Rows 12 Toes Through Rings 200m RunRead more

Deadlift 7×1   Then:   3 Rounds of:   20 Wall Balls 10 Ring Muscle Ups 20 Dumbell Snatches 50/35 (Alternating)     Post Loads and Times to Zen and Comments:  Read more

WWPF   0:00 – 8:00 1RM Snatch + Hang Snatch   10:00 – 19:00 “Annie w/A Twist” 9 min ladder: 10-20-30-40-50… Double Unders (both partners do all reps and work at same time) Russian Twist, 20/14 (switch every 5 reps)   21:00 – 35:00 14 min AMRAP 100m Firemans Carry 15 Synchronized OHS, 95/63 30 Planking Burpees        Read more