Bench Press: 8RM 2 x 8 @90%   Then…   Complete as Many Reps as Possible: 3 Min Cal Row or Assault Bike 3 Min DB Snatch, 50/35 3 Min Med Ball Sit-ups, 20/14 2 Min Cal Row or Assault Bike 2 Min DB Snatch, 50/35 2 Min Russian Twist, 20/14 1 Min Cal Row or Assault Bike 1 Min DB Snatch, 50/35 1 Min Toes 2 Bar     Wear your Eagles Gear This Friday for our Eagles Pep Rally WOD!  GO BIRDS!Read more

EOMOM (Every other minute on the minute) 10 Minutes 5 Squat Cleans 185/133 4/3 Ring Muscle Ups Then…. Chippy for Time 150 Double Unders 75 Wall Balls 50 Burpees 25 Power Cleans 155/113   3x Olympian Kendrick Farris  Read more

Back Squat 4 rep max then 2 sets at 90%   Then…   30-20-10 Kettlebell Swing 53/35 Box Step-ups with KB in front rack 20/16 Box Jumps 20/16 Education Drives ComplianceRead more

800m Run or Row 50 Pullups 800m Run or Row 50 T2B 800m Run or Row 50 Burpees 800m Run *Must bike 30/20 Cal during workout* Nutrition Seminar today at 12 Noon!Read more

Push Press 3-3-3   Then complete the following for time:   5 Rounds of: 3 Power Clean 135/93 6 Push-ups 9 Squats   Then: 400 Meter Run   Then:   5 Rounds of: 3 Power Clean 135/93 6 Push-ups 9 Squats   Then: 400 Meter Run   Then:   5 Rounds of: 3 Power Clean 135/93 6 Push-ups 9 Squats   Then: 400 Meter Run   Then:   Performance Fitness Cookies will be on sale before, during and after class.  Snatch-a-lots, Peanut Butter Power Cleans, and of course Deadlift Delites. .      $4 a box, Bring Cash. Sales Benefit the Bad Ass Girl Scouts.      Post Loads and Times to ZEN and Comments:Read more