10 min of handstand walk practice   Then…   WWPF FOR TIME: 42 Power Snatches, 115/73 (mix reps anyway) 21 Synchronized Hurdle Jumps, 24/20 12 BMU (mix reps anyway) 30 Power Snatches 21 Synchronized Hurdle Jumps 12 BMU 18 Power Snatches 21 Synchronized Hurdle Jumps 12 BMU Lexi competing at last years B4B  Read more

Push Press 3-3-3   Then   3 Rounds 400 Meter Run 15 Kettle Bell Swings 2 Pood/1.5pood 7 Clean and Jerk 155/113   Post Loads and Times to ZEN and Comments:  Read more

Bench Press: 8-8-8 L-Sit Hold: 3 x ME   Then….   For Time 15 Thrusters, 115/73 3 Strict Pullups 200m Run 12 Thrusters 6 Strict Pullups 200m Run 9 Thrusters 9 Strict Pullups 200m Run 6 Thrusters 12 Strict Pullups 200m Run 3 Thrusters 15 Strict Pullups 200m Run There is no class this Saturday. We will be hosting our annual B4B Fundraiser. Registration starts at 9am First Heat starts at 10am All Levels Are Welcome!  Read more

3 x 500m Row Sprints (0:00, 5:00, 10:00) 30-20-10 Deadlift 185/133 Ring Dip Box Jump 24/20 Dina and Mike after Ghouls and GalsRead more

Some of our people who competed this past weekend at CF Proven’ Ghouls & Gals Throwdown Back Squat: 4rm then 2 sets of 4 @ 90% Then: 12 min EMOM Even Min: 7 Strict Toes 2 Bar Odd Min: 12 Wall Balls, 20/14  Read more