15 Minutes to a heavy Hang Power Clean Then…… 12 Bar Muscle Ups 12 Power Clean and Jerk 135/93 9 Bar Muscle Ups 9 Power Clean and Jerks 165/113 6 Bar Muscle ups 6 Power Clean and Jerks 205/133 3 Bar Muscle Ups 3 Power Clean and Jerks 225/153 Amie the Intern  Read 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. 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