EMOM 7 Min 2 Power Cleans (80% 1 RM C and J) 1 Jerk (3 second pause in split position) Then….. Grace with a Twist 30 Clean and Jerk 135/95 BUUUUUTTTT……… EMOM 20 Double Unders Happy birthday to our little early bird, Kelly N!!Read more

Back Squat 5-5-5 Then….. Back Squatting Lynne 5 Rounds Max Rep Body Weight Back Squat Max Rep Pullups (if you can’t do unassisted pullups yet, do 20 scaled pullups per round) Rest 2-3 Minutes between each round Each Round should be max effort! You should be so tired that you should not be able to do even 1 more rep of each exercise.  Compare to 10/29/12Read more

9am: Yoga 10am:  Olympic Lifting Snatch: 6 x 2 @80% Snatch Grip Push Press: Test Triple 11am: Endurance 5 Rounds 400m Run 20 Hand Release Pushups 400m Run 20 Toes to Bar Bob Fudala and his men were hard at work Saturday re-designing our monkey bar rig. Those thick bars that everyone hated are now 1 1/2″ bars. Please do not use the rig until we finish putting in more supports. Thanks BOB!Read more

61_07_Asst_Seq_for_Snatch AMRAP for 20 min the following Snatch assistance sequence: 1 Muscle Snatch 1 Overhead Squat 1 Snatch Balance 1 Sots Press Run 600m Ladies increase weight in 5lbs increments each round / Gents 10lbs.Read more

Push Press: 3-3-3 Then… W/Partner Complete the Following: Cash In: 100Ft Push Press + OH Walking Lunges (R/L),  53/35 (2 KB) 100 Pull-ups (while partner holds from bar) 75 Alt Box Jumps, 24/20 50 Planking Burpees (1 partner holds plank, while other jumps over) 25 Ground to OH, 135/95 (while partner holds rack position) Cash Out: Fly To LA This will be the last 9:30am class for long standing member Steph Dunlap. We will do this partner workout in her honor. Good luck to her and Steve in LA! We will miss them!            Read more