9am-11am- Open Gym (must be done by 11 am) 10 am- Olympic Lift Class 11 am- Endurance 200m Run 30 Double Unders 20 Wall Balls 400mRun 30 Double Unders 20 Wall Balls 800m Run 30 Double Unders 20 Wall Balls 1600m Run 30 Double Unders 20 Wall Balls Happy birthday to Grumpy Smurf!  Read more

Good luck to ALL our athletes competing at the Lumber Games! “Strongman Saturday” Log warm-up: we’ll briefly cover how to do partner work with the log, picking it up and shifting around the body. Tire flipping:  3 min max effort. Loaded walks: max weight for 10 meters with barbells or farmers walk.Read more

“WWPF” 10 Rope Climbs 20 Deadlifts, 305/203 30 Synchronized Toes 2 Bar 60 Pushups, 45/25 2000m Row 60 Pushups, 45/25 30 Synchronized Toes 2 Bar 20 Deadlifts, 305/203 10 Rope Climbs When Partner Friday gets a little weird            Read more

Front Squat 3-3-3   Then   12 Min AMRAP   4 Strict Pullups 8 KB Swings 2pood/1.5pood 12 Hang Squat Clean 95/63   Post Loads to Zen and Comments:  Read more

Jerk: 3-3-3 Weighted Ring Row: 3-3-3 Then… 800m Run 75 Wall Ball Shots, 20/14 600m Run 50 Box Jumps, 24/20 400m Run 25 Shoulder 2 OH, 135/93 200m Run Saturday Nov 5        Read more