EMOM 5 minutes 3 Hang Snatches, AHAP: Then… “Wacky Wiser Partner Friday” 16 Min Partner AMRAP Relay 4 Hang Snatches, 135/93 8 Toes 2 Bar 12 Box Jumps, 24″/20″ *Partners must switch EMOM and pick up where partner left off SATURDAY OCT 18TH ALL LEVELS WECOME! Scaled weights will be available! Great prizes! Food, Drinks, Fun! Registration: 9am – 9:50am  Read more

Front Squat + Jerk Complex 5 x 2 FrontSquat x 1 Jerk. Then: 5 Rounds of: 15 Deadlift 12 Hang power clean 9 Front Squat 6 Jerks (135#/95#) (18 min time cap) Post Results to comments and Zen:Read more

8 Minute Skill EMOM – Switch Movements every minute 50′ Handstand walk 6 Weighted Pistols Then.. 7 Rounds: 5 Power Cleans, 185/133 3 Muscle up *Cash Out: 400m Run THIS SATURDAY  Read more

Back Squat 3-3-3 @85-90% Then… 3 Rounds 20 Wall Balls  20/14 15 Burpees Then… 3 Rounds 50 Double Unders 30 Sit Ups Score is total time for both metcons   Happy birthday to Kai and Kyrsten!Read more

Week 4 Bench press: find 5 rep max Then… 2×5 @ 90% 16 Min AMRAP, switch movements EMOM KB snatches , alternating arms 70/53 Cal Row Happy birthday to Amy Gaga and Matt Giunta!Read more