10am Olympic lift class   11am Endurance 12 minute AMRAP Cash In: 1 mile run w/remaining time… 25 DU 10 Wall Balls, 20/14 —-3 min rest——- 12 minute AMRAP Cash In: 1 mile run w/remaining time… 10 KB Swings 10 HR pushups   Last day to PRE-ORDER new GEARRead more

21 day Bicep Challenge King Bill Brown Partner handstand walks 30 sec each for 10 min. With a partner: 4 Rounds Partner 1: 1 min max effort rope climb Partner 2: 1 min max effort double unders *Switch each minute then rest 1 min  Read more

10 minutes to work up to a heavy power snatch Then… WWPF 42 Front Squats, 135/93 30 Synchronized Toes 2 Bar 30 Front Squats, 165/123 20 Synchronized Toes 2 Bar 18 Front Squats, 205/153 10 Synchronized Toes 2 Bar Handstand walk seminar Friday at 6:15 Register HERE        Read more

Deadlift 2-2-2   Then   4 Rounds 400 Meter Run 15 Kettle Bell Swings (2Pood/1.5pood) 21 Ring Pushups   Post Loads and Times to ZEN and Comments:  Read more

Push Press: 3 x 5 Weighted Pause Chin-ups (3 sec pause): 3 x 5   Then… For Time: 1000m Row 50 Alt Pistols 30 Target Burpees              Read more