Reminder: No Olympic Lifting class this morning! 9am-12pm- Open Gym 11 am- Endurance 4 Stations, 10 minutes per station Station 1: Run 1 Mile, rest remainder of time Station 2: Row 1 Mile, rest remainder of time Station 3: 300 Double Unders Station 4: 7 Minute Max Cal on Bike, rest remainder of timeRead more

OHS: 3-3-3 (85%)   Then…   AMRAP 16 Minutes 200m Farmers Carry,  70/53 (R arm 100m / L arm 100m) 30 Alt Pistols 15 SDHP, 70/53            Read more

WWPF 0:00 – 10:00 1RM Bear Complex (Power Clean + Front Squat + S2OH + Back Squat + S2OH)   12:00 – 23:00 13 Min AMRAP 10 Synchronized Front Squats, 155/103 20 T2B (Partner Hang from bar. Switch every 5 reps) 30 HSPU (Partner Holds Handstand. Mix Reps anyway)   25:00 – 32:00 7 Min AMRAP 50 DB Cleans, 50/35 (mix reps anyway) 50 Alt Box Jumps, 30/24            Read more

Snatch 2-2-2   Then:   7 Rounds of: 10 wall balls 5 Power Snatch 135/93 10 Burpee over Bar   Post Loads and Times to Comments and Zen:  Read more

Bench Press: 10rm (increase weight from last week) Then 2 X 10 @90%   Then…   For Time: 100 double unders Run 400m 75 Alt Russian Swings, 53/35 Run 300m 50 Pull-ups Run 200m 25 Deadlifts, 255/173 Run 100m   Order your Kb Meals by Wed evening for Sunday drop off      Read more