Deadlift 2-2-2   Then:   5 rounds of: 10 DeadLifts 225/153 20 wall ball 20/15   Post Loads and Times to ZEN and Comments:  Read more

Bench Press: 1-1-1   Max L-Sit   Then…   12 min ladder: 3-6-9-12-15-18-21-24….   OHS, 95/63   Burpee over Bar   Double Under  Read more

15 Minutes to a heavy Clean and Jerk   Then….   12 Clean and Jerk 185/123 7 Bar Muscle Ups 8 Clean and Jerks 205/143 7 Bar Muscle Ups 6 Clean and Jerks 225/163 7 Bar Muscle Ups   New Year Novice competition is January 7th! Sign up as a team competitor or judge!Read more

Weighted step-ups : 3×6 (each leg) Strict Dumbell Press 3×6 each arm   30- 20 – 10   Single leg jump squat 24/20   Toes to Rings   Alt single arm KB swing 53/35  Read more

9am – 11am: Open Gym   11am: Endurance   20 min AMRAP:   20 Burpee Pullups   15 OHS, 95/63   20 Situps   *REST 2 MINUTES   CASH OUT: 1 Mile Run   Our New You Class learning rope climb fundamentalsRead more