9 am- Open Gym 10 am- Olympic Lift Class 11am- Endurance 25 Minutes 1 Mile Cash In Then, with remaining time: 6 Thrusters 115/73 9 Ring Rows 12 Toes Through Rings 200m RunRead more

Deadlift 7×1   Then:   3 Rounds of:   20 Wall Balls 10 Ring Muscle Ups 20 Dumbell Snatches 50/35 (Alternating)     Post Loads and Times to Zen and Comments:  Read more

WWPF   0:00 – 8:00 1RM Snatch + Hang Snatch   10:00 – 19:00 “Annie w/A Twist” 9 min ladder: 10-20-30-40-50… Double Unders (both partners do all reps and work at same time) Russian Twist, 20/14 (switch every 5 reps)   21:00 – 35:00 14 min AMRAP 100m Firemans Carry 15 Synchronized OHS, 95/63 30 Planking Burpees        Read more

Front Squat 2-2-2   Then:   10,9,8,7…..1   Hang Power Clean 115/83 Front Squat 115/83 Toes to Bar     Post Loads and Times to Zen and Comments:  Read more

  Strict Press: 15 minutes to Establish 1RM   Max Effort L Sit: 3 x M.E.   Then…   For Time:   400m Run 30 Kb Swings, 70/53 15 HSPU   400m Run 30 Box Jumps, 24/20 15 HSPU   400m Run 30 Target Burpees 15 HSPU            Read more