9am: Yoga 10am:  Olympic Lifting Snatch: 6 x 2 @80% Snatch Grip Push Press: Test Triple 11am: Endurance 5 Rounds 400m Run 20 Hand Release Pushups 400m Run 20 Toes to Bar Bob Fudala and his men were hard at work Saturday re-designing our monkey bar rig. Those thick bars that everyone hated are now 1 1/2″ bars. Please do not use the rig until we finish putting in more supports. Thanks BOB!Read more

61_07_Asst_Seq_for_Snatch AMRAP for 20 min the following Snatch assistance sequence: 1 Muscle Snatch 1 Overhead Squat 1 Snatch Balance 1 Sots Press Run 600m Ladies increase weight in 5lbs increments each round / Gents 10lbs.Read more

Push Press: 3-3-3 Then… W/Partner Complete the Following: Cash In: 100Ft Push Press + OH Walking Lunges (R/L),  53/35 (2 KB) 100 Pull-ups (while partner holds from bar) 75 Alt Box Jumps, 24/20 50 Planking Burpees (1 partner holds plank, while other jumps over) 25 Ground to OH, 135/95 (while partner holds rack position) Cash Out: Fly To LA This will be the last 9:30am class for long standing member Steph Dunlap. We will do this partner workout in her honor. Good luck to her and Steve in LA! We will miss them!            Read more

DeadLift 3-3-3 Then: 30 Double Unders 20 DeadLift 225/155 5 Hand Stand Pushups 30 Double Unders 15 DeadLift 225/155 10 Hand Stand Pushups 30 Double Unders 10 DeadLift 225/155 15 Hand Stand Pushups 30 Double Unders 5 DeadLift 225/155 20 Hand Stand Pushups 30 Double Unders 7:30 Strength Class Post Loads and Times to comments:Read more

5 Min EMOM: 3 Hang Snatches (full), Heavy Then… For Time: 30-20-10 Wall Ball, 20/14 (12’/10′) KB Snatch, 70/53 http://youtu.be/wfLV0MnRVZM      Read more