Skill WOD: 8 min Handstand walks Double under OR Triple Under Practice *Switch Movements every Minutes Then… 12 Min AMRAP 4 Handstand Pushups 8 KB Swings, 70/53 12 C2B Pullups Then…. Tabata Front Planks: 8 rounds of 20 sec of work / 10 sec rest *Add 5-10lbs on your upper back if you made it all 8 rounds last week. Happy Birthday Amy Fetchko!    Read more

EMOM 7 1 Snatch 2 Hang Snatch Then…. Bar Muscle Up/Power Snatch Amanda 9-7-5 Burpee Bar Muscle Up Power Snatch 135/95 Happy birthday to Justin Case!  Read more

                    Congrats to our Podium Finishers from Lumber Jack Games! Starting a new cycle of Front Squat 3 sets x 5 repetitions  (3 sec pause on the 1st – 3rd & 5th repetitions of each set) Then: “Elizabeth” 21 – 15 – 9 Squat Clean 135/95 Ring DipsRead more

10am: Olympic Lifting 11am: Enduro WOD 5 Rounds 50 Double Unders 10 OHS, 95/63 10 Burpee Pullups *Cash out: 1 mile run   Marco, in the dark place  Read more

1000 m Row 10 Snatches 135/93 10 Snatches 155/105 10 Snatches 185/133 400m Run *Snatches are any way* Coach Brian on his way to winning the rowing WOD at Rally in the Valley  Read more