Power Snatch   3-3-2-2-1-1-1   Then   10.002 Min Ladder   1 Snatch (135/93) 1 Toes 2 Bar 1 Burpee over Bar   2 Snatch 2 Toes 2 Bar 2 Burpee over Bar   3 Snatch 3 Toes To Bar 3 Burpee Over Bar   Keep Climbing until Time Expires.   Post Loads and times to ZEN and Comments  Read more

Bench Press: 3-3-3   L-Sit: 3 x M.E.   Then…   “Helen” 3 Rounds 400m Run 21 Kb Swings, 53/35 12 Pullups   It’s back. This year will have Beginner and Intermediate divisions (same sex) Click HERE for more information    Read more

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