8am & 10am Classes, Open Gym 8-12 In Teams of 4: 2 people work at a time with a pet rock, 70lb/53lb. The rock must be held during the entire workout. For Time 300 pullups 400m Run 400 Pushup 400m Run 500 Air Squats 400m Run 600 DU 400m Run Happy 4th of July!Read more

15 Minutes to a heavy Hang Snatch Then….. 10 Rounds 250m Row or 200m Run (switch row/run every other round) 3 Muscle UpsRead more

TWOW: 5 x 400m Run with 200m walk recovery at 80% 5 x 200m Run with 100m walk recovery at 90% Skill WOW: 10 Minutes HS Walk practice, try to stay in hollow body, chin slightly tucked, add obstacles if good at hs walk HS position Practice: against wall in hollow body position, 3×20 shoulder touches 15-20x strict false grip ring pullup + strict ring muscle up, rest as needed to complete 15-20 30 Strict HSPU, no deficit, as unbroken as possible Pegboard ascent x 8, rest as needed Extra WOD: 3 Rounds 25/20 Cal Assault Bike 50′ DB Lunge (regional style, 1 OH, 1 front rack) 70/50 And… 5 Rounds 500m Row 500m Ski Erg 400m Run AFAP(as fast as possible), 2 Minute rest after each round      Read more

10 Rep Max Back Squat Then 2 sets of 10 at 80% 12 min EMOM 1st mintue 1 legless Rope Climbs (pick a version that keeps you working 30-45 sec) 2nd minute 25′ KB Walking Lunge 53’s/ 35’sRead more

Olympic Lifting 9am (Coach Amie) A.) Snatch Pull Mechanics B.) Snatch Pull + Snatch C.) Snatch RDL / Snatch High Pull   Endurance 10am Open Gym 9-11 0:00-10:00 7 EMOM 100m Sprints 10:00-30:00 1 Mile Run Then, with remaining time: 10 Burpees 20 Pullups 30 Pushups 40 Situps 50 Double UndersRead more