Bench Press: 3-3-3 Strict Weighted Pullup: 3-3-3   Then…   For Time Run 400m 21 Deadlifts, 225/153 9 Toes 2 Bar   Run 400m 15 Deadlifts 15 Toes 2 Bar   Run 400m 9 deadlifts 21 Toes 2 bar   SIGN UP TODAY!   Read more

15 Minutes to a heavy Snatch Then… Nate AMRAP 20 Minutes 2 Ring Muscle Ups 4 HSPU 8 KB Swings 70/53  Read more

Back Squat: Find a 10 Rep Max then complete 2 sets at 90% 4 rounds; Rest 1 min between rounds 3 min AMRAP 3 Thrusters 115/75 4 Front Rack Lunges 5 Box Jumps 24/20Read more

9-12 Open Gym 10 am Olympic Lifting 11 am Endurance In any order complete the following: 2000m Row 2 Mile Run 200 Double UndersRead more

The Seven 7 Rounds 7 HSPU 7 Thrusters 135/93 7 Knees to Elbows 7 Deadlifts 245/173 7 Burpees 7 KB Swings 70/53 7 Pullups   Happy birthday to Ron Wilkerson!Read more