Back Squat: 5 x 3 (12 min) Then… Partner AMRAP 15 Minutes: 20 Wall Ball Shots, 20/14 20 Pull-ups 20 Pistols 20 KB Snatches, 53/35 (Alt Arms) *This workout runs  like the Regionals Team WOD from this past year. Partner 2 may start Wall Ball Shots when partner 1 finishes the pullups. Partner 2 may never move ahead of partner 1. Get as many rounds as possible in 15 minutes   Another Partner Friday! (above: Dan & Deanna)      Read more

Deadlift 7×1 Then Mr Joshua (lite) 3 Rounds of 400 meter run 30 situps 15 Deadlift (250/175) 5pm Mobility: Class Canceled for tonight! 7:30 Strength Class Post loads and times to comments:  Read more

5 Min EMOM: 3 Power Snatches, Heavy Then… 3 Rounds: 400m Run 21 Power Snatches, 95/65 12 HSPU * Cash Out= 100DU   Please Wipe down everything you touch after using. This includes Pull-up bars, med balls, KB, Barbells, rings, ect…. If everyone does a little, we can help avoid the Plague!            Read more

Front Squat 3-3-3 Then…. With a 10 minute cap Fran 21-15-9 Thruster 95/65 Pullup Then….. After a 5 Minute Rest 12-9-6 Thruster 95/65 Pullup  Read more

15 min to establish a ME Box Height Jump AMRAP in 15 mins of: 5 Barbell Rollouts 5 Power Cleans 115/85 lbs 5 Push Press, 115/85 lbsRead more