Bench Press: 3 x 3 (3 sec neg)   Weighted Pullup: 3 x 3 (3 sec pause at top)   Then...   3 Rounds of ….3 min AMRAP’s 12 Deadlifts 40 DU 2 min rest   Round 1: 185/123 Round 2: 225/153 Round 3: 255/183   New You Kelly Benching Fancy NancyRead more

15 Minutes to a heavy Snatch Then…. 2017 Regionals Event 1 1,200-m run Then, 12 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups 12 squats 6 am hanging out upside downRead more

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