8am – Beginners 9am- All Levels 10am- Open Gym Power Snatch: 3-3-3 Then… 21-15-9 Power Snatch, 115lb/85lb Ring Dips Box Jumps, 24″/20″   Our members love hanging around (Fancy Nancy & the 7:30am All Stars during Partner Friday)  Read more

5 Min EMOM: 3 Front Squats 2 Jerks Then… “Wacky Wiser Partner Friday” For Time: (share reps w/partner) 60 C2B Pullups 100ft Wheel Barrow walks 40 Pistols 100ft Wheel Barrow walks 20 Front Squats, 185/135 100Ft Wheel Barrow Walks 5 Rope Climbs 100ft Wheel Barrow Walks Everyone needs a Phil. Thanks for everything you do!          Read more

Deadlift 15 min find 2 rep max Deadlift ( touch and go 🙂 ) Then: 12 Min running clock 800 Meter run followed by Diane ladder Diane Ladder (225#/155#) 1 Deadlift 1 Handstand Pushup 2 Deadlift 2 Handstand Pushup 3 Deadlift 3 HandStand Pushups etc etc…..get as far a possible in the remaining 12 min. 7:30 Strength Class Post Loads and Reps Completed to Comments:    Read more

15 minutes to establish a 2RM Snatch (touch & go) Then… For Time: 3 Rounds: 15 Burpees 200m run 12 pullups 200m run 9 snatches, 135/95 Our Holiday party is next Thursday. Make sure you RSVP! If you didn’t get the invitation, please let us know    Read more

15 Minutes to work up to heavy 2 rep clean max (touch and go) Annie (10Min cap) 50-40-30-20-10 Double Unders Sit Ups Then…. Kelly (3 Rounds) (15 Min cap) 400m Run 30 Box Jumps 24/20 30 Wall Balls 20/14   Devon P, goin for it on the rower at Test Your Metal  Read more