Back Squat 2-2-2 @90-95% Then….. With a 17 Minute Running Clock AMRAP 5 Minutes 10 Wall Balls 20/15 10 feet 10 Chest to bar pullups 2 Minute Rest AMRAP 10 Minutes 200m Run 10 KB Swings 70/53 3 Bar Muscle Ups   If anyone tries to use these on you, please run.      Read more

Congrats to Coach Marco for his 5th Place Finish at the 2 day Pump Games and our gang who completed the Civilian Military Combine! Strength Skill: 5 Rounds for Quality (20 min cap) – 15 Squats. Descend counting to 3. Hold the bottom position for 3 seconds. Ascend as fast as you can. – 10 Push Ups. Descend counting to 3. Hold the bottom position for 3 seconds. Ascend as fast as you can – 5 Pull Ups. Ascend as fast as you can. Once you get the chin over the bar, hold for 3 seconds. Descend for 3 seconds. As a gage to scale I can preform 5-8 chin over bar strict pull-ups and needed a blue band to complete 5 rounds with the holds at a strict 3 secs -Foose Recover in Between rounds with Hollow Body position. Max one minute Then: Isabel 30 snatches for time 135/95...Read more

10 am- Open Gym, no olympic lift class 11 am- Endurance 1000m Run 50 Box Jumps 800m Run 50 Supermans 600m Run 50 Hand Release Push Ups 400m Run 50 Pullups 2oom Run CFWC at the Civilian Military Combine Run  Read more

Burpee skill session: a detailed look at the movement,  where you are at and how to take your burpees to the next level. Then… 15 min AMRAP 10 feet together Burpees 50 Double undersRead more

Front Squat: 2-2-2 Then… “Wacky Wiser Partner Friday” For Time: 200m Firemans Carry 20 Muscle ups 40 Planking Burpees 60 C2B Pullups 90 Double Unders 120 Wall Ball Shots, 20/14 (10ft) 200m Firemans Carry              Read more