1a. RDL: 3 x 5 1b: Weighted Dips: 3 x 5 Then: 18 Min AMRAP. 1000 Meter Row 50 Double Unders 30 Burpees 20 Kettle Bell Swings 2Pood/1.5Pood 10 Ring Muscle Ups Post Loads and Rounds Completed to Comments and ZEN:Read more

Clean 2-2-2 Then *15 Min Ladder 25 Clean and Jerk 95#/65# 15 BoxJumps 20 Clean and Jerk 135#/95# 15 BoxJumps 15 Clean And Jerks 155#/105# 15 BoxJumps 10 Clean and Jerk 185#/125# 15 BoxJumps 5 Clean and Jerks 205#/140# 15 BoxJumps Clean and Jerk 225#/155# Max Effort *Compare to your score on 8/14/14 Post Loads and Reps completed to Comments and ZEN.Read more

We love visitors! Thanks for the visit Melanie and thanks to members like Janice and Fancy Nancy who are always talking us up. Free Kill Cliff to the first 3 people (besides those in the picture) who can quess correctly what’s on Nancy’s arm band 🙂 Post answers to our Facebook page. 10 rep max Back Squat then 2 sets at 90% With the time remaining try to complete the following: Without dropping it untill you complete the designated round of weights. 45/25 pound plates. Reps for each round of weights – 16, 15, 14, 13, 12, 11, 10. Bicep Curl (yes bicep curl) Cossack Squat (the same lunge we use in lunge lunge pivot aka transverse lunge. Keep plate OFF the body) Plate swing (Over the head just like a kettlebell) Wood Choppers (from ankle to over opposite shoulder. So for 16 do 8 from right to left then...Read more

10am: Open Gym 11am Endurance Every 5 Min for 25 Min 400 Meter Run 10 Thrusters 95/63 15 Pullups Rest the Remainder of the 5 Minutes Cash Out: 1 Mile Run as a Class @ the 25 Min Time Cap. Post Times to Comments and ZEN:Read more

Bear Complex Without stopping or dropping the bar, complete the following sequence, seven times: Power Clean Front Squat Push Press Back Squat Push-Press Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.Read more