10am Oly Lifting 11am Endurance Run 400m Tabata Pushups Run 400m Tabata Ring Rows Run 400m Tabata Situps Run 400m Tabata Squats Run 400m awkward…..    Read more

10 am workout ONLY, then 7 year anniversary celebration In Teams of 4 (2 people working a time, 1 person holding pet rock) AMRAP 30 Minutes 300 Double Unders 200m Run 200 Box Step Ups 45/25 200m Run 100 Burpees 200m Run 50 Strict Pullups 200m Run        Read more

WWPF- For Time 1600m row/run (split anyway) 50 Medball Situps, 20/14 1200m row/run (split anyway) 50 Strict HSPU 800m row/run (split anyway) 50 pistols 400m row/run (split anyway)  Read more

Deadlift 5×2   Then   5 Rounds:   15 Deadlift (135/93) 10 Hang Power Clean (135/93) 5 Ring Muscle Up   Post Loads and Times to ZEN and Comments:  Read more

Push Press: 3-3-3 Weighted Strict Chin-up (3 sec pause): 3-3-3   Then… Complete as many reps as possible in 12 Minutes 5 Kb Snatches, 53/35 5 Box Jumps, 24/20 200m Run 10 KB Snatches 10 Box Jumps 200m Run 15 Kb Snatches 15 Box Jumps 200m Run 20 Kb Snatches 20 Box Jumps *Continue this pattern until time runs out. Score is total reps in 12 minutes This Saturday is our 7th year Anniversary WOD/Party  10am: Group workout 11am: Fun, Food and Games            Read more