Flight Simulator (or 10minutes double under practice) 10 minute cap 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders All increments of 5 must be unbroken. Then….. 4 Rounds 7 Power Cleans 165/115 5 Front Squats 3 Shoulder to Overhead   Happy birthday to Ashley, AKA Cliff.  Pictured with Ang and Christina.              Read more

9am- Yoga 10am- Oly Lifting 11am  – Endurance “Morrison” 50-40-30-20-10 Wall Balls, 20/14 Box Jumps, 24″/20′ KB Swings, 53/35   The Natural holding Tina, who just turned 2 years old. Make sure you wish her a happy birthday!  Read more

For TIME 6 ROUNDS: 20 Air Squats 15 Burpees 10 V-upsRead more

7 Min EMOM Power Clean + Front Squat + Jerk + Back Squat + Jerk, AHAP Then… Wacky Wiser Partner Friday: 5 Min AMRAP: Rope Climbs (While partner holds a handstand. The rope climb will not count if your partner comes out of the handstand) 4 Min AMRAP: Wall Ball Shots (while partner hangs from pullup bar) 3 Min AMRAP: Double Unders (while partner holds dip position. Switch when your partner comes out of the dip position) 2 Min AMRAP Max Alt Box Jumps, 24/20 1 Min AMRAP 10m Cone Runs, (both run) Foose 20 years younger    Read more

Happy Halloween Deadlift 3-3-3 Then: 15 Deadlift 225/155 40 Pullups 12 Deadlift 225/155 30 Pullups 9 Deadlift 225/155 20 Pullups 6 Deadlift 225/155 10 Pullups 3 Deadlift 225/155 5 Pullups Strength Class: Back Squat (low bar) 3×5 Deadlift 5×1 10×12 Ring Pushups (complete between lifting sets) Post loads and times to comments:Read more