Congrats to Coach Jenny for her weightlifting meet win! 15 min to establish 8rm Front Squat Then… 2×8 @90% Fight Gone Bad style. 4 rounds 30 secs at each station with 1 min rest at the end of the round: Handstand Push-ups Squats Pull-ups KB Swings 70/53Read more

Congrats to Coach Jenny for her weightlifting meet win! 15 min to establish 8rm Front Squat Then… 2×8 @90% Fight Gone Bad style 30 secs at each station with 1 min rest at the end of the round: Handstand Push-ups Squats Pull-ups KB Swings 53/35Read more

Reminder: No olympic lift class today.  Coach Ryan is in Minnesota coaching Youth Nationals 10-11 am- Open Gym 11 am- Endurance 5 Rounds 400m Run 30 Wall Balls 20/14 30 Box Step ups with Wall ball 24/20 Bo Bane, going for it on the monkey bars  Read more

8 am- Class 9 am- Class 10-12- Open Gym Bench Press 3-3-3 Then…… Donkey Kong (CFWC Style) 21-15-9 Burpees KB Swing 53/35 Box Jumps 24/20 *After each movement, scale monkey bars*   Sub with 5 ring rows after each movementRead more

EMOM 5 Minutes Power Clean + Hang Power Clean + Jerk Then… “Wacky Wiser Partner Friday” AMRAP 16 Minutes 800m Ball Run, 20/14 (200m increments) 60 C2B Pull-ups (mix anyway) 30 Power Cleans, 185/133 (Alternating) 10 Rope Climbs (mix anyway) Twinsies!              Read more