10 am- Olympic Lift Class with Coach Ryan 11 am- Endurance with Coach Brian *Open gym must be done by 11am* Endurance 1 mile run 50 OHS, 75/53 50 sit-ups 100DU 50 SDHP, 75/53 50 box jump overs, 24/20 1 mile run MB, Steph and Jess getting ready for the Redneck Prom?  Read more

3x 500m Row Sprints (for Brian’s birthday) Then….. The Hutch AMRAP 20 Minutes 400m Run 20 Burpees 10 Box Jumps 30/24 Happy birthday to Dave The Hutch and Brian!Read more

15 minutes to a heavy clean Then… WWPF For Time: 100 Cal Row, (pet rock) 75 C2B Pullups, Partner hangs from bar 50 Handstand Pushups, partner holds handstand 25 Ground To OH, 185/133 Sleep and hydration are essential for recovery                  Read more

Front Squats 2-2-2 Then: 12 Min Amrap of: 10 KB Swings (70/53) 10 Ring Pushups 10 Med Ball Cleans (20/15) Post Loads and Times to Zen and Comments:Read more

Bench Press: WK 4 5 x 5 @ 80%  of 1rm *If you failed any sets last week, stay at 75% Then… 12 Min Ladder 3 Thrusters, 95/63 3 Toes 2 Bar 30 Double Unders 6 Thrusters 6 Toes 2 bar 30 DU 9 Thrusters 9 T2B 30 DU *Keep Increasing by 3 Reps until 12 minutes runs out. Are you staying Swole & Flexy?              Read more