Congratulations to all the girls who competed at USA Weight Lifting Youth Nationals! Seated Box Jump Work up to a max height then drop down a few inches and repeat for 5 sets of 3 reps Then: EMOM x 15mins 1st – 12 Alternating Pistols (scale to DB step Ups) 2nd – Max Effort Strict Pull ups in 20 secs 3rd – 20-30sec L-sit (scale to tuck L-sit)    Read more

There will be no Olympic Lift class.  Ryan is at Youth Nationals 9-11am Open Gym 11 am – Endurance 4 Rounds 800m Run 25 Wall Balls 25 Sit Ups with Wall Ball 200m Run with Wall BallRead more

Back Squat   3-3-3   Then   21 Pull-ups 21 KettleBell Swing (53/35) 30 KettleBell Walking lunge (53/35) 18 Pull-ups 18 KettleBell Swing 30 KettleBell Walking lunge 15 Pull-ups 15 KettleBell Swing 30 KettleBell Walking lunge 12 Pull-ups 12 KettleBell Swing 30 KettleBell Walking lunge 9 Pull-ups 9 KettleBell Swing 30 KettleBell Walking lunge 6 Pull-ups 6 KettleBell Swing   Post Loads and Times to Zen and Comments:  Read more

WWPF   0:00 – 10:00 10 min Ladder: 3-6-9-12-15….. Suit case deadlifts, 70/53 50′ Farmers Walk *Both partners will do the same rep scheme   12:00 – 20:00 8 min AMRAP 8  Synchronized T2B 8  Synchronized Burpee Hurdle Jumps, 24/20   22:00  – 34:00 12 Min AMRAP 100m Waiter Walk, 45/25 (R Arm 50m / L Arm 50m) Max Rope Climbs *Partner will switch every 100m       Look for Our new 4th of July Shirts coming soon!       then…..            Read more

Hang Squat Clean 2-2-2   Then:   12 Min AMRAP of:   5 Hang Squat clean 155/113 7 Burpee Over Bar 10 Wall Balls   Post Loads and Times to Zen and Comments:  Read more