5 RM Back squat then 2 sets at 90% AMRAP 10 min 3 Handstand Push-ups 8 Toes to bar 5 Pull-upsRead more

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD IN GROUPS OF 3, ROTATE MOVEMENTS WHEN ROWER REACHES 500M AMRAP 30 Minutes 500m Row-Partner 1 Max Double Unders-Partner 2 Max Kb Swings 53/35-Partner 3  Read more

Strict Press 2-2-2 Then…. Tabata Stuff- 8 rounds 20 seconds of work followed by 10 seconds of rest 10m Farmer Carry  140/106 Push Up Box Jump 24/20 Thruster 45/33 *Score equals lowest score for each movement* Mark Bayer, showing them how to deadlift    Read more

Wacky Wiser Partner Friday “Turkey Burn”-Running Clock 0:00 – 8:00 Snatch + Hang Snatch: Est 1Rm 10:00 – 28:00 Run 1600m + Row 1600 (mix distance anyway) W/Remaining time, complete AMRAP OHS, 95/63:  3-6-9-12-15-18….. Sync Burpees:3-6-9-12-15-18….. Burning off the Turkey!  Read more

Happy Thanks Cleans-Giving 8am and 10am Classes only Today. Appetizers: Power Clean 2-2-2 Cleans-Giving Dinner  5 Servings of:   4 Turkey Getups (35#Toms/25#Hens) 8 Hang Squat Cleans (95#Toms/65#Hens) 12 Pullups Cleans-Giving Dessert (no break after dinner): 21 Med Ball Cleans (20#Toms/15#Hens) Post your Thankfulness and Results to Zen and Comments:Read more