Push Press 3-3-3 Then 5 Rounds of: 40 Double Unders 30 Kettle Bell Swings 53/35 20 Pushups Post loads and times to comments: LIVE STREAMING of the Regional Events will be available. If you can not make it down May 23rd to the 25th watch Team Snatches and Jerks on your PC with zombie baby. Live Streaming  INFO HERE  Mid-Atlantic Regionals INFO HERERead more

Hang Power Clean: 3-3-3 Then… 3 Rounds: 400m Run 21 Hang Power Cleans, 135/95 12 Box Jumps, 30/24 Photo bomb of the monthRead more

Test: 1 RM Overhead Squat Then…. AMRAP 15 Min 200m Run 7 OHS 135/95 4 Bar Muscle Up Then…. EMOM 7 100m Sprint        Read more

              Weighted Pullups, 5-5-5 5 rounds (20 min cap) 1 rope climb 5 Russian KB Swings L / 5 Russian KB Swings R 5 KB squat clean thrusters L / 5 KB squat clean thrusters R 5 Cartwheels L hand lead / 5 Cartwheels R hand lead You don’t have to do a perfect cartwheel.  We are looking to incorporate some practice of loading shoulders and working towards getting upside down.  For a full article on the cartwheel CLICK HERERead more

10 am- Olympic Lift class with Coach Ryan 11 am- Endurance WOD 12 Noon- Yoga Endurance WOD 6 Rounds 400m Run 15 Hand Release Push Ups 20 Split Lunges 15 Toes to Bar Happy birthday to Nate and Braz!!Read more