Bench Press: 10 RM 2 x 10 @90%   Then…   17.2 Open WOD Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Ages 16 – 54: Men use 50-lb. Women use 35-lb Ages 55+ : Men use 35lb , Women use 20lb       The 2018 Open is upon us, but so is the New Year Novice/Intermediate Competition ! SIGN UP to compete or judge!  Read more

EMOM 7 Minutes 2 Snatch High Pulls 1 Snatch Then…. 21-15-9 Snatch 115/83 HSPU Pam snatching  Read more

Back Squat 6 rep Max then 2 sets at 90% 7 min AMRAP Kettlebell Complex 53/35 Right Arm: Deadlift + Clean + Thruster + Snatch + Russian Swing Same with Left Arm alternating each rep of complex. Score is total reps completed in 7 min. Nutrition Seminar January 28th at noonRead more

9-12 Open Gym 10 am Olympic Lift Class 11 am Endurance Class 1 Mile Run 30 Burpees 30 Pullups 1200m Run 20 Burpees 20 Pullups 800m Run 10 Burpees 10 Pullups 400m RunRead more

Cardio Freak AMRAP 10 Minutes Max Calorie Row 2 Min Rest AMRAP 10 Minutes Annie Ladder 10-20-30-40-50-60-70….. Double Under Sit Up 2 Min Rest AMRAP 10 Minutes 15 Wall Balls 15/10 Cal Bike Good luck to Riley and Evan at Wodapalooza this weekend!Read more