Power Snatch 2-2-2 Then…. 8 Power Snatches 135/93 8 Bar Muscle Ups 300m Run 6 Power Snatches 6 Bar Muscle Ups 300m Run 4 Power Snatches 4 Bar Muscle Ups 300m Run 2 Power Snatches 2 Bar Muscle Ups 300m Run   Congratulations to TJ Pongia who competed in his first national weight lifting meet! He did a great job! Great job to Daniel who coached his first national lifter!  Read more

Functional Fitness at it’s Best with 6am Debbie G.! 10 RM Max Back Squat Then 2 sets at 90% 3min AMRAP 10 Double Russian style Kettlebell Swing 53/35 10 Burpees on to a plate 3min AMRAP 10 Double KB Clean & Jerk 53/35 10 Burpees on to a plate 3min AMRAP 10 Alternating  Single Arm KB snatches 53/35 10 Burpess on to a plate Post total reps.  Read more

10am: Open Gym 11am Endurance 1 mile run 50 DU 25 burpees 800m run 50 DU 25 burpees 400m run 50 DU 25 burpees 1 mile runRead more

Split Jerk: 2-2-2 Then… For Time: 600m Run 50 KB Swings, 70/53 40 Med Ball Situps, 20/14 30 Pistols 20 Strict HSPU 10 Bar MU Watch Jenny Lift at the USA Weightlifting National Competition Saturday at 2:30 HERE  Read more

“WWPF” – 30 min running clock 0:00 – 6:00 Establish a 1rm squat clean —1 min break— 7:00 – 13:00 Max Distance Firemans Carry (50m increments) —1:00 break— 14:00 – 22:00 Partner ladder: 1-2-3-4…. KB Thrusters, 53/35 C2B Pullups —1:00 break— 23:00 – 30:00 Max Cal Row (switch as needed) Good luck to TJ, who lifts at USA Weightlifting Nationals Friday at 10am Jenny will lift SaturdayRead more