Front Squats 5-5-5 W/ 3 Sec Pause @ Bottom   Then:   12 Min AMRAP   4 Muscle Ups 7 Power Cleans 155/103 100 Meter Run   Post Loads and Times to Zen and Comments  Read more

Strict Press: 5-5-5 Weighted Strict Pullup: 3 x ME Then… For Time 600m Run 50 Wall Ball Shots, 20/14 40 Kb Snatches, alt 53/35 30 Toes Through Rings 20 Burpee Box Jumps, 24/20 100m Run Ciunci showing us how to KB Snatch        Read more

Deadlift 3×5@ 80-85% Then…. The Mark Janus 21-15-9 Hang Power Clean 135/93 Front Squat S2OH THE Mark Janus    Read more

8am & 10am Classes Only In Teams of 4: 2 people work at a time with a pet rock, 70lb/53lb. The rock must be held during the entire workout. For Time 300 pullups 400m Run 400 Pushup 400m Run 500 Situps 400m Run 600 DU 400m Run Happy Birthday America!  Read more

10am: Oly 11am: Enduro WOD 1 mile run 100 DU 75 Situps 50 Pullups 25 Burpee box jumps 1 mile runRead more