We love visitors! Thanks for the visit Melanie and thanks to members like Janice and Fancy Nancy who are always talking us up. Free Kill Cliff to the first 3 people (besides those in the picture) who can quess correctly what’s on Nancy’s arm band 🙂 Post answers to our Facebook page. 10 rep max Back Squat then 2 sets at 90% With the time remaining try to complete the following: Without dropping it untill you complete the designated round of weights. 45/25 pound plates. Reps for each round of weights – 16, 15, 14, 13, 12, 11, 10. Bicep Curl (yes bicep curl) Cossack Squat (the same lunge we use in lunge lunge pivot aka transverse lunge. Keep plate OFF the body) Plate swing (Over the head just like a kettlebell) Wood Choppers (from ankle to over opposite shoulder. So for 16 do 8 from right to left then...Read more

10am: Open Gym 11am Endurance Every 5 Min for 25 Min 400 Meter Run 10 Thrusters 95/63 15 Pullups Rest the Remainder of the 5 Minutes Cash Out: 1 Mile Run as a Class @ the 25 Min Time Cap. Post Times to Comments and ZEN:Read more

Bear Complex Without stopping or dropping the bar, complete the following sequence, seven times: Power Clean Front Squat Push Press Back Squat Push-Press Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.Read more

“WWPF” – Running Clock 0:00 – 8:00 Establish a 3 RM deadlift (1 bar) 8:00 – 12:00 (4 min AMRAP) Rope climbs, Alt —1 min break— 13:00 – 20:00 7 Min ladder Kb Snatch, 53/35 (2-4-6-8-10-12…) Hurdle Jumps, 30/24 (2-4-6-8-10-12…) *Both Partners do ALL reps —1 min Break— 21:00 – 28:00 Max Distance Waiters walk, 53/35 (This will be done with a KB in each arm. Partners may switch as often as they wish)  Partner ThrowbackRead more

Front Squats 3-3-3 Then: 5 Rounds of: 20 Wall Balls (20/15) 20 Kettle Bell Swings (56/35) 10 Pushups ….15 Min CAP Post Loads and Times to Comments and ZEN:Read more