Strict Press: 5-5-5 Weighted Strict Pullup: 3 x ME Then… For Time 600m Run 50 Wall Ball Shots, 20/14 40 Kb Snatches, alt 53/35 30 Toes Through Rings 20 Burpee Box Jumps, 24/20 100m Run Ciunci showing us how to KB Snatch        Read more

Deadlift 3×5@ 80-85% Then…. The Mark Janus 21-15-9 Hang Power Clean 135/93 Front Squat S2OH THE Mark Janus    Read more

8am & 10am Classes Only In Teams of 4: 2 people work at a time with a pet rock, 70lb/53lb. The rock must be held during the entire workout. For Time 300 pullups 400m Run 400 Pushup 400m Run 500 Situps 400m Run 600 DU 400m Run Happy Birthday America!  Read more

10am: Oly 11am: Enduro WOD 1 mile run 100 DU 75 Situps 50 Pullups 25 Burpee box jumps 1 mile runRead more

15 Minutes to a heavy Bench Press Then….. U.S. Army Birthday Partner WOD AMRAP 30 Minutes 17 Power Cleans 135/93 75 Air Squats 200m Run  Read more