Bench Press: 5 X 2 (90-95%) Then… 400m Run 21 Deadlifts, 225/153 21 HSPU 300m Run 15 Deadlifts 15 HSPU 200m Run 9 Deadlifts 9 HSPU Kim is excited to be on the our Regionals Team again this year!      Read more

EMOM 5 minutes 3 Hang Snatch Then…. Masters Qualifier Event 4 AMRAP 20 Minutes 55 Burpees 34 OHS 95/65 21 Ring Muscle Ups (sub 30 Pullups/30 Ring Dips) Happy birthday to our awesome Coach Nikki!Read more

2 Rep Max Back Squat and 2 sets of 90% 3 rounds for time 20 KB Swings 53/35 20 Toes 2 Rings 20 Hurdle Jumps 24/20  Read more

Reminder:  There will be no Olympic Lift Class.  Coach Ryan will be coaching at the East Coast Gold Classic 9 am- Open Gym 11 am- Endurance 1 Mile Run 50 Double Unders 40 Sit Ups 30 Wall Balls 20 Pullups 10 Burpees 400m Run with medicine ball 10 burpees 20 pullups 30 wall balls 40 sit ups 50 double unders 1 mile run Meredith, Morgan and Sarah at team training  Read more

Deadlift: 3-3-3 Then… 2016 Individual Regional Event 5 (modified)  3 Rounds 400m Run 40 Situps 7 Deadlifts, 315/205 Happy B-Day to Brendan Laumer & Happy Graduation to Baby Bear (Dookie is not impressed) Read more