Over Head Squat 2-2-2 Then: 12 min AMRAP of 7 Squat Cleans 155/105 15 Kettle Bell Swings (70/53) 30 Double Unders Post Loads and Rounds completed to ZEN and Comments:Read more

1a RDL: 3 x 5 1B Weighted Pullup: 3 x 5 Then.. For Time: 800m Run 30 Ring Dips 15 Snatches, 135/93 30 c2b Pullups 800m Run The Hulk    Read more

Power Clean 3-3-3 Then…… Open WOD 14.4 AMRAP 14 Minutes 60 Calorie Row 50 Toes to bar 40 Wall Balls 10′ 30 Power Cleans 135/93 20 Ring Muscle Ups Team Jane and the Giuntas  Read more

Congratulations to all those who competed this weekend! We’re so proud of you all! Work up to 8 rep max Back Squat, then 2 sets of 8 @90% of your new 8 rep max. Then: 200m Med Ball Run 20/14 12 Deficit Strict HSPU (use 45/35lb plate) 200m Med Ball Run 10  Deficit Strict HSPU 200m Med Ball Run 8  Deficit Strict HSPU 200m Med Ball Run 6  Deficit Strict HSPU 200m Med Ball Run 4 Deficit Strict HSPU 200m Med Ball Run 2 Deficit Strict HSPU  Read more

10 am- Olympic Lift class with Coach Ryan 11 am- Endurance 500m Run 50 Double Unders 400m Run 40 Burpees 300m Run 30 OHS 75/45 200m Run 20 Box Step Ups 75/45 100m Run 10 Strict Pullups 200m Run 20 Box Step Ups 75/45 300m Run 30 OHS 75/45 400m Run 40 Burpees 500m Run 50 Double Unders   Nate and Marco in Atlanta for the Super Regional    Read more