Congratulations to all our members who lifted this past weekend! Coach Jenny, Annie, Maria, Pete, Chara, Nicole, Riley & Kris. Find a 4 rep max back squat. Then complete 2 sets of 4 at 90% Then… 8 min AMRAP CASH IN: Run 800m AMRAP remaining time… 1 Snatch + 1 Russian Swing + 1 Clean + 1 Front Squat +1 S2O,  53/35 lbs., (ALT ARMS)Read more

10am: Open Gym 11am: Endurance  For Time: 800m run 50 DU 40 Situps 30 Wall Balls, 20/14 20 Pullups 400m Run 20 Pullups 30 Wall Balls 40 Situps 50 DU 800m Run Saturday Nov 5thRead more

Hang Power Clean: 3-3-3   Then…   Complete 4 Rounds of AMRAP: 1:00 max reps of Sumo Deadlift Highpull, 70/53 1:00 max reps of Pushups 1:00 max reps of Box Jump Overs, 24/20 1:00 max Calorie Row 1:00 REST HI MEG!          Read more

Establish 1 rep max power snatch Then… WWPF 42-30-18 OHS, 95/63 (Partner holds HS) Synchronized T2B Then… Complete 50 planking burpees When Partner Friday gets too Wacky!              Read more

Heavy Thrusters 3-3-2-2-1-1-1   Then:   7 Rounds of:   7 Thrusters 95/65 7 Box Jumps 24/20 7 Pullups   Post Loads and Times to zen and comments:   sign up now for barbell 4 boobs 2016Read more