EMOM 5 5 Touch and Go Power Snatches *Advanced- Try to increase weight each round* Then……With a 15 Minute Cap 50 Calorie Row 40 Pullups 30 Toes to Bar 20 Ring Muscle Ups or as many as possible with remaining time   Mike Braz, just after finishing his marathon  Read more

Front Squat 4×2 (3sec pause 1st rep only) Then: 4 rounds 10 Shoot Throughs 20 Wall Ball 20/14 Shoot throughs work the midline and shoulders both in flexion & extension. Start from a plank on paralettes or two boxes to an appropriate height. Do a push-up (chest should break the plane of hands), shoot your feet through and with arms locked out extend hips to ceiling. Complete a dip then shoot feet back through to plank support. Watch the video 🙂 The Parallette Shoot Through with Jeff Tucker:Read more

9am – Open Gym 10am: Olympic LIfting 11am: Endurance 4 Rounds – Complete as many reps as possible Station 1: 2 Minutes of Max Row for Cal Station 2: 2 Minutes of Max OH Lunges, 45lb/25lb Station 3: 2 Minutes of Max Strict Pullups Station 4: 2 Minutes of Max Double Unders * 2 Min Break between each roundRead more

Fancy Nancy showing how it’s done! ♡ 10 rounds 1 Rope climb 5 burpees Increase by 2 burpees each roundRead more

Press: 3-3-3 Then… Wacky Wiser Partner Friday 50-40-30-20-10 Cal Row Power Clean, 135/93 Toes 2 Bar Happy New Year CFWCRead more