Power Clean 10 Min EMOM  of 3 Power Cleans,   Add weight after every 2nd round. Then: 3 Rounds 21 Wall Balls 15 Ring Dips 9 Power Cleans (135/95) Strength Class Press 5×3 Power Clean 5×1 Post loads and time to comments:Read more

7 Min EMOM: 3 Power Snatches, heavy Then… 3 Rounds: 21 Pull-ups 15 Ring Pushups 9 Power Snatches, 135/95 Don’t forget to wish “Frank The Tank” a Happy Birthday! It was Jan 1!    Read more

New Years Day Schedule: 10am 12 Noon 4pm Happy New Year! As we enter the new year, let us remember those who gave their lives for a greater cause.  Today we honor Victoria Soto, who lost her life in the school shooting in Connecticut. VICTORIA 5 Rounds 10 Thrusters 95/65 14 Box Jumps 24/20 12 SDHP 95/65 12 Burpees 27 KB Swings 53/36Read more

“Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders If Needed you can scale to do a filthy forty, dirty thirty, terrible twenty.Read more

10 AM Open Gym 11 AM Endurance 3 Min AMRAP of: Jumping Squats, 45lb Then… 2 Min AMRAP of : Muscle-ups (scale with pullups) Then… 4 Rounds: 8 Pistols 10 HR pushups 16 KB Swings, 53/35 Then… For Time: 50 Jumping Squats, 45 10 MU  Read more