Congratulations to Coach Jenny after a great weekend of lifting! Front Squat 3 sets of 3 with a 3 second pause every rep. THEN: Max Effort Side Plank each side. Rest as needed between sides. THEN: 12 min EMOM 1st min Kettlebell Swings 70/53 2nd min Wall Facing Handstand hold 3rd min 200m Run Score total number of KB swings.      Read more

9am open gym 11am Enduro   5 Rounds   800m Run   21 Situps   15 Burpees   9 Deadlifts, 225/133      Read more

  Individual Regional Event 3   For time: 100-ft. dumbbell overhead walking lunge 100 double-unders 50 wall-ball shots 15-ft. rope climb, 10 ascents 50 wall-ball shots 100 double-unders 100-ft. dumbbell overhead walking lunge Men use an 80-lb. dumbbell and 30-lb. ball. Women use a 55-lb. dumbbell and 20-lb. ball.    Read more

WWPF   2017 Regional Event 6 (WWPF version)   3 rounds for time:   60 cal row (switch as needed)   40 Burpee Hurdle Jumps, 24/20 (alt reps)   20 Dumbell Squat Clean and thrusters, 50/35 (switch every 5 reps)   Then…   Cash out: 1 mile relay (switch every 400m)    Read more

Back Squat 1-1-1   Then:   3 Bars Of Wingy   10-9-8-7-6-5-4-3-2-1 of:   Power Clean Push Press Back Squat 95#/63#   Post Loads and times to zen and Comments:  Read more