Bench Press: 1-1-1 (90-100%) Single Leg RDL: 3 x 5 (each leg)   Then…   4 min AMRAP 500m Row/Assault Bike Max RMU in remaining time (scale w/pullups)   2 min break   4 min AMRAP 500m Row/Assault Bike Max Ground 2 OH in remaining time, 135/93   2 min break   4 min AMRAP 500m Row/Assault Bike Max Target Birthday Burpees in remaining time   *Record max reps in all 3 AMRAPs for a final score Happy Birthday Debbie! How old are you again?Read more

15 Minutes to a heavy Snatch Then…. 21-15-9 Power Snatch 115/73 HSPU Happy birthday to Steph, aka Skunk Bae!  Read more

10 rep max Back Squat then 2 sets of 10 reps at 90% 15 min AMRAP  5 Floor Presses 135/95 7 Barbell roll-outs 9 Chest to bar Pull-ups Read more

9 am -11 am- Open Gym 10 am- Olympic Lift 11 am- Endurance   5 Rounds 400m Row or Run 15 Burpees 15 Goblet Squats 2 Minute Rest Between RoundsRead more

Filthier Fifty 50 Box jump, 24/20 50  Pull-ups 50 Kettlebell swings, 53/35 50 KB Walking Lunge 53/35 50 Toes to bar 50 Push Ups 50 Med Ball Sit Ups 50 Wall ball shots, 20/14 50 Burpees 50 Double unders Good luck to Selena and Majesta at their first home meet of the season! Join us to watch them compete at 1pm at WCU!Read more