9 am-11 am Open Gym 10 am- Olympic Lifting Class with Coach Ryan 11 am- Endurance 100 Double Unders 400m Run 50 Pushups 400m Run 25 Ring rows with feet on box 10 Front Squats 165/103 800m Run 10 Front Squats 25 Ring Rows 400m Run 50 Pushups 400m Run 100 Double Unders   Happy birthday to Nick Doak!Read more

10 Meters of Fun 5 Rounds 1 Minute at each station with 1 Minute rest after each full round 10m Prowler Push 100/75 10m Farmer Carry 70/53 10m Shuttle Runs 10m OH Walking Lunges 45/25 1 Minute Rest Gaga and Tina doing partner deadlifts way back in the day!  Read more

15 minutes to work to a heavy snatch Then… “Wacky Wiser Partner Friday” Partner Death By…. OHS, 95/63 C2B Pullups *Complete 1 OHS and C2B Pullup the first minute, 2 the second minute, 3 the third minute and so on. When you cannot complete the correct reps scheme for that minutes, start back at the beginning until the cap is up. Then.. Skill FinisherHandstand Walk Practice          Read more

Thruster 3-3-2-2-1-1-1 Then 10 Thrusters (135#/93#) 50 Double Unders 50 Situps 8 Thrusters 40 Double Unders 40 Situps 6 Thruster 30 Double unders 30 Situps 4 Thruster 20 Double Unders 20 Situps 2 Thrusters 10 Double Unders 10 Situps 18 Min Cap Post Loads and Times to Comments and Zen:  Read more

1A. Bench Press: deload: 1 x 3 (65%), 1×3 (70%), 1 x3 (75%) 1B. Bent Over Row: deload 1 x3 , 1 x 3 , 1 x 3 , Moderate weight *Test 1RM Bench Press Next Wednesday Then… 2 Rounds: 9 Muscle ups 15 Deadlifts, 225/153 30 Box Jump Overs, 24/20   Murph Prep    Read more