TEST: 1RM Bench Press Then… AMRAP 14 Minutes 90 Double Unders 30 KB Swings, 53/35 15  Toes 2 Bar Rob Lavoie 1 year and 6 months agoRead more

EMOM 10 2 Power Snatches 1 Snatch Then…. EMOM 10 Minutes 10 Wall Balls 20/14 10′ 3 Ring Muscle Ups (sub=5 Ring Dips) *Scale with fewer reps per minute* Heather M doing some box jumps  Read more

15 min to find 10RM Front Squat Then.. 2 x 10 @ 90% (Allow 20min) 10 min AMRAP 12 Burpee Box Jumps, 24/20 3 rope climbs  Read more

9 am-11 am Open Gym 10 am- Olympic Lifting Class with Coach Ryan 11 am- Endurance 100 Double Unders 400m Run 50 Pushups 400m Run 25 Ring rows with feet on box 10 Front Squats 165/103 800m Run 10 Front Squats 25 Ring Rows 400m Run 50 Pushups 400m Run 100 Double Unders   Happy birthday to Nick Doak!Read more

10 Meters of Fun 5 Rounds 1 Minute at each station with 1 Minute rest after each full round 10m Prowler Push 100/75 10m Farmer Carry 70/53 10m Shuttle Runs 10m OH Walking Lunges 45/25 1 Minute Rest Gaga and Tina doing partner deadlifts way back in the day!  Read more