6:00 PM KB CLASS A. DEADLIFT 3-2-1-1-1 -15 PUSHUPS DURING REST PERIODS B. 10 EMOTM -7 R/L SNATCH C. 3 X 1 MIN.CRAWLING    Read More

Announcements: The Halloween WOD will be this Saturday from 10am – 11am, there will also be normal class hours at 8am and 9am. Fitness A.  Every 75 Secs for 5 Sets 10 x Russian Swings 10 x Planks – Palm to Elbow B.  5 Min AMRAP 5 x Strict Pull-ups 10 x Goblet Squats 30...Read More

Programming – Cycle 1 – Week 1 – Session 4 Intensity – 80% Notes: Go heavier on the jerks today as they are not apart of the complex A.) Split Jerk – 5×2   B.) Clean Complex – 3pos DL – Clean Pull – Full Clean 15 min. – 7-9 reps   Sots Press –...Read More