Over Head Squat 1×5 @ 60% 1×5 @ 70% 3×5 @ 80% Then: 12 Min Nate 2 Muscle Ups 4 Hand Stand Pushups 8 KettleBell Swings 70/53 Post Loads and Times to Comments and Zen:Read more

1a. Bench Press: 3 x 8 1b. Bent over Row: 3 x 8 – Nice work on the RDL progress over the past few months. We will now concentrate on a classic push/pull super-set on Wednesday’s to help increase upperbody strength. Then… Power Snatch Elizabeth 21-15-9 Power Snatch, 115/73 Ring Dip CFWC Snatches & Jerks are 4 Weeks away from competing in Atlanta. We are having a fundraiser Competition Saturday May 2 to help raise funds for the trip. SIGN UP HERE!      Read more

EMOM 7 1 Clean (full depth) 1 Front Squat 1 Jerk Then…. 4 Rounds 5 Clean and Jerk (full depth clean) 185/135 7/10 Strict Pullups (7 strict for ladies, 10 guys) 300m Run (1 lap inside of parking lot) Happy birthday to 6 am’er Eric T!!  Read more

Back squat : Week 3 1 x 5 @ 75% 2 X 5 @80% 3 x 5 @ 85% THEN… For Time: 30 Kettlebell snatches (alt from the floor each rep) 53/35 30 Kettlebell Cleans (alt from the floor each time) 30 Single Arm KB Thrusters (break up reps anyway) CFWC Representing at Masters of the UniverseRead more

10am Olympic Lifting 11am Endurance Endurance WOD For Time: 400m Run 50 SDHP, 53/35 400m Run 50 Box Jumps, 24/20 800m Run 50 Push-ups 400m Run 50 Kb Swings,53/35 400m Run Masters of the UniverseRead more