3 min M.E. Double Unders 1 min break 2 min M.E. Double Unders 1 min break 1 min M.E. Double Unders Then… 12 Min AMRAP 20 Toes Through Rings 15 Box Jumps, 24/20 10 Deadlifts, 255/185 Amy Gaga is doing her first competition this weekend! Go GAGA!Read more

EMOM 7 1 Power Clean 1 Clean 2 Push Jerks Then… AMRAP 7 3 Power Cleans 165/115 3 Push Jerks 3 Bar Muscle Ups Then….. 3 Minutes ME Row for Calories Then… 1 Minute ME Burpees Don’t try to cheat.  Zombie Baby is always watching.    Read more

12 min Rope Climb Practice Rope Exercise Variations:  Spanish,  Russian, Legless, More Then: 4 Rounds for time 10 Monkey Swings from Rings or Bar. (Hang then let go with one hand to touch your leg returning grip to bar or rings, alternate. Sub with 30sec two handed hang from bar or rings. 20 Shoulder Touches(AKA Wall Runs) 30 Split Lunge JumpRead more

9 am-Yoga 10am-Olympic Lift class with Coach Ryan (you must sign up on Zenplanner to attend this class) 11am-Endurance AMRAP 30 Minutes 8 Toes to Bar 8 Thrusters 95/65 12 Barbell Lunges 95/65 *At some point during the 30 minutes, you must accumulate 1600m on the rower*   Happy 50th birthday to Bill Brown!Read more