Front Squat 3-3-3 Then… AMRAP 7 10 KB Swings 70/53 10 Front Squats 155/115 (must clean from ground) 15 Sit Ups Then… AMRAP 7 Minutes Cindy 5 Pullups 10 Pushups 15 Air Squats   Happy birthday to Prranit and MB, The Honeybadger!!!  Read more

a) Pull-Ups (strict) 4 sets of Max Effort b) Dips 4×10 (Heaviest Possible) Rings, P-Bars, Bench or Box dips   For total reps. EMOM for 12 minutes (beginning @ 0:00): 10 Burpees / Scale to 5 Burpees After completing 10 Burpees, with the remainder of the minute complete: ME Double-Unders / Scale to Tuck Jumps sorry NO SINGLES 🙂Read more

9am: Yoga 10am: Open Gym 11am: Endurance WOD 30 min AMRAP: 5 Thrusters, 135/95 7 Pullups 9 Burpee Box Jumps *Every 10 minutes, run 800m Make sure you say hi to all the newbsRead more

Happy Belated Birthday to John Cigler & Jim Fris! “Karen” 150 wall Ball shots for time. Every 3 Minutes 10 Toes to Bar / Toes Through RingsRead more

Partner Friday Chipper (Split up reps anyway) 10 Rope Climbs 400m Run 20 Snatches (Full), 135/95 400m Run 30 Turkish Getups, 53/35 400m Run 40 Alt Box Jumps, 30/24 400m Run 50 Hang Power Cleans, 135/95 Janice winning the master division @ Barbell’s for Boobs last year  Read more