Over Head Squat 3-3-3 Then *18 Min Cap 400 Meter Run 21 Over Head Squat (95/65) 21 Box Jumps 400 Meter Run 15 OverHead Squat (95/65) 15 Box Jumps 400 Meter Run 9 Overhead Squat (95/65) 9 Box Jumps Rest 1 Min Then: 2 Min Max Effort Ring Dips   Register today and support a Great Cause.   Click Here to RegisterRead more

Power Clean: 3-3-3 Then… AMRAP 10 Minutes: 10 Pistols, alt 10 Toes 2 Bar (sub v-ups) 10 Shoulder to OH, 135/95 —–3 minute break——- AMRAP 3 Minutes: M.E. Double Unders     REGISTRATION IS OPEN!Read more

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