Snatch 2-2-2 (Does not have to be touch and go) Then…. AMRAP 15 Minutes 400m Row 30 Burpee Box Jumps 20 Snatches 135/93 10 Ring Muscle Ups Happy birthday to Amie the Terncoon!Read more

The look we expect when you’re working hard at fitness…share a post on our facebook page of your best pain face! 10 Rep max Back Squat then 2 sets at 90%. 4 rounds for time of 5 Clean grip muscle snatches 95/63 5 push presses 5 barbell step ups left/right 20/16″ 5 deadlifts 5 kness to elbow The goal should be to not put the barbell down until the knees to elbow bear complex style.Read more

10am: Oly Class 11am: Endurance 35 Min Clock 1 mile Run W/Remaining Time…. Cindy: 5 Pullups 10 Pushups 15 Squats Run 400m when the clock it’s 15:00, 20:00, 25:00, 30:00   Low Attendance Alert for Gary. Where you at?Read more

                        Bear Complex: Perform 5 rounds of 7 sets (complexes) of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press Rules: Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set. Goal is to increase loads each round to complete “The Bear” with max load. Rest as needed between sets. No re-grip allowed. You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed. WOD DEMORead more

WWPF- Running Clock   0:00 – 10:00  Establish a max Jerk   12:00 – 24:00 AMRAP 12 min 15 Synchronized T2B 30 Front Squats, 155/103 (must alternate every 5 reps and partner must stay in front rack) 50 DU / 50 DU   26:00 – 32:00 AMRAP 6 Min Rope Climbs   When Partner Friday Gets Really WeirdRead more