Happy Father’s Day! 3 Rounds for time of the following KB complex (RX don’t put the KB down the entire round) 10 Kb Snatch  5L/ 5R, 70/53 10 Clean & Press 5L/5R 10 Goblet Squat 10 Goblet Lunges (5 ea. leg) Stepping back into lung knee must kiss the floor 10 1 arm alternating swing 10 1 arm row 5L/5R 10 KB swings  Read more

10am: Open Gym 11am: Endurance WOD 30 Min AMRAP “Cindy” w/ a partner 200m Farmers Grip Carry, (2) 25lb/(2) 15lb plates While 1 person completes rounds of cindy, the other person will be doing farmers carry “grip style” Noon’ers showing off the wormRead more

*Reminder: No working out past 9 am due to the Fortify seminar Choose a Hero Ryan 5 Rounds 7 Ring Muscle Ups 21 Burpees OR…. Danny AMRAP 20 Minutes 30 Box Jumps or Step Ups 24/20 20 Push Press 115/85 30 Pullups   Doug and ET during Partner FridayRead more

********NO  5pm Class Today!********** 12 minutes to establish a 10 step weighted walking lunge *W/ barbell in the front rack position Then… AMRAP 15 Minutes: 30 Cal Row 6 Rope Climbs 150ft wheel barrow walks The Fundraiser to get these guys to Salk Lake City for USA Weightlifting Nationals is Saturday June 28th! (Nikki and Emily also!)Read more

Deadlift 3-3-3 Then: 150 Kettle Bell Swings for time (53/35) Complete with the least amount of breaks as possible But….. 1st break = 50 box jumps 2nd break = 50 double unders 3rd break = 50 air squats 4th break = 50 situps 5th break = 20 box jumps 6th break = 20 double unders 7th break = 20 airsquats 8th break = 20 situps The final swing counts as a break as well. so if you do all 150 KB swings unbroken you must still do 50 box jumps. Post Loads and Time and rounds needed to Comments:Read more