3 x 500m Row Sprints @ 0:00 5:00 and 10:00 on the clock Then…… Annie with a twist 50-40-30-20-10 Double Under Sit Up *Every 2 minutes: 5 Front Squats 185/133* Nancy and Liz    Read more

      Congratulations to all those who completed the 21 day Challenge! Healthlift 3×3 @ 90% Then: 4 rounds for time 2 Rope Climbs 18′ 10 Toes 2 Bar 20 Lateral Box Jump overs 24/20Read more

No Olympic Lifting Class-Coach Ryan is in Texas for USAW Youth Nationals 11 am- Endurance WOD 20 Thrusters 45/33 15 Burpees 800m Run 20 Thrusters 15 Burpees 600mRun 20 Thrusters 15 Burpees 400m Run 20 Thrusters 15 Burpees 200m Run Special guest endurance coach Kim LewReillyRead more

“Lynne” 5 Rounds: Max Bench Press, Body Wt Max Pullups *rest 3-5 minute between rounds Whatcha Bench?Read more

10 minutes to heavy Split Jerk Then… “WWPF” AMRAP 18 Minutes 50 Toes 2 bar, partner hangs 40 Planking Burpees 30 Ground 2 OH, 185/123 20 Ring Muscle-ups 10 Synchronized Wall Climbs  Read more