EMOM 7 Minutes   1 Hang Power Clean 1 Hang Clean 1 Jerk   Then…..   21-15-9 Hang Squat Clean and Jerk 135/93 Ring Dip   Congratulations to Marco and Steph on their 1st place finish at Brawl in the FallRead more

  Work to a 2 rep max Back Squat then perform 2 sets at 90%   Then 8min AMRAP   Burpee + KB Clean & Jerk 53/35   Perform a burpee then complete a one arm KB Clean & Jerk and repeat…☺  Read more

10am: Oly Lifting   11am: Endurance   2 Rounds   100 Double Unders   800m Run   25 Box Step-ups w/ plate   200 Run w/plate   400m Run   Some of our newest membersRead more

1000m Run 50 Thrusters 45 lbs 20 Ring Muscle Ups (Scale 50 Pull/50 Push) 1000m Row 50 Thrusters 45lbs Happy birthday to The Pope!Read more

10 min Handstand Walk Practice   Then….   “WWPF” 10 Rope Climbs 100 KB Snatches, 53/35 8 Rope Climbs 75 Pullups, Partner hangs from bar 6 Rope Climbs 50 OHS, 115/73 4 Rope Climbs 25 Synchronized Target Burpees 2 Rope Climbs      Read more