3x500m Row (0:00, 5:00, 10:00) Then…. 4 Rounds 400m Run 50 Double Unders 20 Pushups   Foose being FooseRead more

  Find a 6 rep max Back Squat then perform 2 sets at 90% 15min AMRAP 10 Pendlay Rows 10 Deadlifts 10 Power Cleans 10 Front Squats 10 Shoulder to Overheads 115/75 try to perform whole sequence without putting the bar down.Read more

9am Open Gym 10am Oly Class 11am Enduro   4 Rounds: Run 400m Row 400m *Rest 3 minutes between rounds   17.1 has me like…..        Read more

8am- Open WOD and regular class 9 am- Open WOD and regular class 10-12:30- Open Gym Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Rx’d: (Ages 16-54) Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. box Teenagers 14-15: Boys use 35-lb. dumbbell and 24-in. box Girls use 20-lb. dumbbell and 20-in. box Masters 55+: Men use 35-lb. dumbbell and 24-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK Scaled: (Ages 16-54) Men use 35-lb. dumbbell and 20-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK Scaled Teenagers 14-15: Boys use 20-lb. dumbbell and 24-in. box, step-ups OK Girls use 10-lb. dumbbell and 20-in. box, step-ups OK...Read more

Push Press: Establish 3RM   Then….   WWPF For Time   400m Relay Run 50 Synchronized Wall Ball Shots, 20/14 21 Pullup Relay (partner hangs from bar)   400m Relay Run 40 Synchronized Wall Ball Shots 15 Pullup Relay (partner hangs from bar)   400m Relay Run 30 Synchronized Wall Ball Shots 9 Pullup Relay (partner hangs from bar)   Mitch is ready for 17.1  Read more