10 am- Olympic Lift Class 11 am- Endurance 5 Rounds 30 Double Unders 25 Sit Ups 20 Supermen 15 Goblet Squats 10 Ring Rows *Must Row 1000m at some point during workout* CASH OUT: 1 Mile run   Coach Nikki at the American Open 63kg A session            Read more

7 Rounds 200m Run 10 Burpees 5 Deadlifts 255/163   Happy birthday to Janice B!Read more

Clean: 2-2-2 Then…. “WWPF” 42 Hang Power Cleans 135/93 42 Pullups 30 Hang Power Cleans 165/113 30 C2B Pullups 18 Hang Power Cleans 195/133 18 Bar Muscle Ups  Read more

Front Squat 3-3-3 Then For Time 10.9.8,7,6,5,4,3,2,1 Push Press (115#/73#) 2,4,6,8,10,12,14,16,18,20 Box Jump (24/20) Complete as follows: 10 Push Press, 2 Box Jumps, 9 Push Press, 4 Box Jumps etc. etc. etc. Post Loads and Times to Comments and Zen:Read more

10 min Handstand Walk practice Then… For Time: 40 Cal Row 30 Toes 2 Bar 20 Power Cleans, 185/133 10 Wall Climbs Competition is sold out but we are still looking for volunteers! HERE    Read more