31 Min Running Clock W/A Partner: 12 Min: Establish 1RM Snatch —–1 Min Break——– 7 Min AMRAP: 5 Hang Snatch, 95/65 10 T2B 20 Air Squats —-1 Min Rest—– 10 Min AMRAP 200m run 15′, 30′, 45′- Farmers Walk Suicide, 70/53 Reunited!Read more

Back Squat 5×3 Then: 15 Min Amrap of: 5 Muscle Ups 10 Push Press 115#/95# 15 Box Jumps 7:30 Strength Class Post loads and times to comments: Happy Birthday Coach Marco  Read more

7 Min EMOM: Power Clean + Hang Power Clean + 3 Front Squats + 1 Jerk Then… 1-2-3-4-5-6-7-8-9-10 ODD Rep#: Power Clean, 185/135 EVEN Rep#: HSPU *EMOM: 10 lateral jumps over your bar. Workout starts with 10 lateral jumps.   REMINDER: Our annual Halloween WOD will be Friday Oct 25th at 5pm!  Come dressed up for a fun workout w/ Prizes!        Read more

EMOM 7 Minutes 1 Power Snatch 1 Hang Power Snatch 2 OHS Then….. 10-9-8-7-6-5-4-3-2-1 Chest to bar pullup Power Snatch 95/65 Slapping Pushup Then…. AMRAP 5 Minutes 7 Burpees 20 Double Unders Slapping PushupRead more

Spinal Erectors are involved in every pull we do, from the slow lifts like deadlifts, all the squats, to the fast lifts like the clean, jerk and snatch.  They stabilize your spine for pressing as well and provide tension through your gymnastic movements like the handstand, push-up and more.  They deserve special attention as ALL functional movement radiates from core to extremity. Pendlay Row 5×5 27-21-15-9-3 Box Jumps 30/24 Kettlebell Swings 24/16kg Med Ball Sit-ups 20/14  Read more