Front Squat 4×2 (3sec pause 1st rep only) Then: 4 rounds 10 Shoot Throughs 20 Wall Ball 20/14 Shoot throughs work the midline and shoulders both in flexion & extension. Start from a plank on paralettes or two boxes to an appropriate height. Do a push-up (chest should break the plane of hands), shoot your feet through and with arms locked out extend hips to ceiling. Complete a dip then shoot feet back through to plank support. Watch the video 🙂 The Parallette Shoot Through with Jeff Tucker:Read more

9am – Open Gym 10am: Olympic LIfting 11am: Endurance 4 Rounds – Complete as many reps as possible Station 1: 2 Minutes of Max Row for Cal Station 2: 2 Minutes of Max OH Lunges, 45lb/25lb Station 3: 2 Minutes of Max Strict Pullups Station 4: 2 Minutes of Max Double Unders * 2 Min Break between each roundRead more

Fancy Nancy showing how it’s done! ♡ 10 rounds 1 Rope climb 5 burpees Increase by 2 burpees each roundRead more

Press: 3-3-3 Then… Wacky Wiser Partner Friday 50-40-30-20-10 Cal Row Power Clean, 135/93 Toes 2 Bar Happy New Year CFWCRead more

“Jack” Complete as many rounds as possible in 20 minutes of: 10 Push press, 115/75 10 KB Swings, 53/35 10 Box jumps, 24″/20″ Post Reps and rounds to Zen and Comments:Read more