9 am-11 am- Open Gym (must be done by 11 am) 10 am- Olympic Lifting with Coach Ryan 11 am- Endurance with Coach Brian 4 Rounds 400m Row 20 Burpees 400mRun *Rest 3 Minutes between rounds* Barbells for Boobs is November 5th! Don’t forget!Read more

Nutts 10 HSPU 15 Deadlifts 250/185 25 Box Jumps 30/24 50 Pullups 100 Wall Balls 10’/9′ 200 Double Unders 400m Run with 45/25lb plate Lieutenant Andrew NuttalRead more

WWPF – 26 min AMRAP 60 Front Rack Lunges, 95/63 30 Toes 2 Bar (partner hangs from bar) 50 Alt Box Jumps, 24/20 40 Front Rack Lunges, 115/73 30 Toes 2 Bar 50 Alt Box Jumps 20 Front Rack Lunges, 135/83 30 Toes 2 Bar 50 Alt Box Jumps *W/Remaining time, Row for max calories Fancy Nancy and Pineapple during Partner FridayRead more

Power Clean 3-3-3   Then   800 Meter Run   and   21-15-9 Clean And jerk (135/93) Burpee over Bar   Post Loads and Times to ZEN and Comments:  Read more

Jerk: 5-5-5 Weighted Ring Row: 5-5-5 Then… AMRAP 12 minutes 15 Deadlifts, 185/133 25 Situps 75 Double Unders Excited to deadlift!  Read more