10 Minutes to work up to heavy Power Clean and Jerk Then…. 15 Ring Muscle Ups 20 Clean and Jerks 165/103 25 Bar Muscle ups Yeager Bomb at the Friday night gymnastics clinic with BeauRead more

Week1: 3×5 @ 75% Tempo Back Squats (3 sec eccentric/ fast on concentric) Then… 30 – 20 – 10 Plate Box step ups 45/25 Plate ground to overhead 45/25 Plate sit ups 45/25 (hug the plate across your chest)Read more

No Olympic Lifting class this week.  Coach Ryan will be back from coaching youth camp at the Olympic Training Center for next week’s class! 9 am-11 am- OPEN GYM 11 am- Endurance WOD 4 Rounds, 5 Minutes each 400m Run 10 OHS 115/73 10 C2B Pullups Max rep burpees in remaining time *2 Minute rest between rounds*Read more

The whole workout will be outside.  Bring a water bottle. The Hills Have Eyes 6 Rounds 150m Hill Run 20 Medicine Ball Cleans 20/15 20 KB Swings 53/35 finish 400m loop after each round *workout ends when you have carried your med ball and kb back inside*Read more

“WWPF” 50 DU/50 DU 42 Thrusters, 95/53 9 Rope Climbs 50 DU/50 DU 30 Thrusters, 115/73 7 Rope Climbs 50 DU/ 50 DU 18 Thrusters, 135/93 5 Rope Climbs Fancy NancyRead more