Hang Power Clean: 3-3-3 Then… 3 Rounds: 400m Run 21 Hang Power Cleans, 135/95 12 Box Jumps, 30/24 Photo bomb of the monthRead more

Test: 1 RM Overhead Squat Then…. AMRAP 15 Min 200m Run 7 OHS 135/95 4 Bar Muscle Up Then…. EMOM 7 100m Sprint        Read more

              Weighted Pullups, 5-5-5 5 rounds (20 min cap) 1 rope climb 5 Russian KB Swings L / 5 Russian KB Swings R 5 KB squat clean thrusters L / 5 KB squat clean thrusters R 5 Cartwheels L hand lead / 5 Cartwheels R hand lead You don’t have to do a perfect cartwheel.  We are looking to incorporate some practice of loading shoulders and working towards getting upside down.  For a full article on the cartwheel CLICK HERERead more

10 am- Olympic Lift class with Coach Ryan 11 am- Endurance WOD 12 Noon- Yoga Endurance WOD 6 Rounds 400m Run 15 Hand Release Push Ups 20 Split Lunges 15 Toes to Bar Happy birthday to Nate and Braz!!Read more

Power Snatch 3-3-2-2-1-1-1 Then 800 Meter Run 30 Power Snatch 135/95 800 Meter Run Post loads and times to Comments:Read more