Bench Press: 3 x 5 Weighted Pullup: 3 x 5 Then… “Wacky Wiser Partner Friday” AMRAP 18 Minutes 90 Cal Row 60 Deadlifts, 225/155 (partner must hold bar at full extension) 30 Planking Burpees Marco throwing down at Wodapalooza this past weekend  Read more

Front squat: 3X5 Set 1: 75% Set 2: 80% Set 3: 85% Then: 50 Double Unders 21 Power Clean (135/95) 21 Pullup 50 Double Unders 15 Power Clean (135/95) 15 Pullup 50 Double Unders 9 Power Clean (135/95) 9 Pullup Post Loads and Times to comments and Zen,Read more

Snatch Grip RDL: 3 x 5 Max L Sit: 3 X M.E Then… “Butler Birthday WOD”  10 Rounds – 20 min time cap 3 Full Snatches, 165/115 3 Muscle ups *Cash out:  34 Burpees 34 Pullups   HAPPY  34th BIRTHDAY COACH JENNY Read more

15 Minutes to work up to a heavy Clean and Jerk Then….. The Mark Janus 21-15-9 Hang Power Clean 135/95 Front Squat Shoulder to Overhead   The man, the myth, the legend, Mark JanusRead more

We will be doing an 8 week  squat program (5-3-1) starting Monday Jan 19th. We will back Squat on Monday’s and Front Squat on Thursday. To the get the most benefit out of this squat program, it’s important that you make these days. If you miss a day, Please make up the squats on a different day.Read more