Complete the Following with a Partner: 42 Front Squats, 155/115 42 Pull-up, strict 150 DU 30 Front Squats 30 Pull-ups, strict 150 DU 18 Front Squats 18 Pull-ups, strict 150 DU *Mix the reps up anyway REMINDER: OUR HOLIDAY PARTY IS SATURDAY DECEMBER 15 at Iron Hill Brewery. Remember there is a Secret Santa with a $20 limit.      Read more

Deadlift 1-1-1-1-1 Then: “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Strength Class Deadlift 5×5 Post loads and time to comments:Read more

10 Min EMOM: Power Snatch + OHS + Snatch Balance, HEAVY Then… 12 Min AMRAP: 50ft OH Walking Lunges, 45/25 10 Burpees 1 Rope Climb   HAPPY BIRTHDAY “WILL THE THRILL”!Read more

Test: 20 Minutes to find 1 RM Clean and Jerk Then……. AMRAP 3 Minutes 3 Cleans @ 75% (any kind of clean from the ground) 5 Ring Push Ups Then…….. AMRAP 7 Minutes 5 Hang Squat Cleans @ 65% 60 Meter  Shuttle Run (to 10m and 20m)   Marco at 285 on the Clean and Jerk. He was one of only 5 men to complete this weight. Congrats to everyone who competed at the Hardbat Holiday Classic! We had some strong showings for our 3 teams.Read more

Choose “Cindy” or “Mary” 5min AMRAP – Cindy= 5 pull-ups 10 push-ups and 15 squats / Mary= 5 HSPU’s 10 one-legged squats 15 pull-ups rest exactly 2 min and repeat 3 more times. Post Reps for each of the FOUR 5 min AMRAP and post total reps.  Compare to your last Cindy Mary numbers.Read more