Fitness: A.) Superset 5×5 Bench Press 5×5 Bent over Row B.) For time: 15 Double KB Thruster(35/26) 15 Dips 15 Cal Row 12 KB Thruster 12 Dips 12 Cal Row 9 KB Thruster 9 Dips 9 Cal Row Performance: A.) Superset 5×5 Bench Press 5×5 Bent over Row B.) For time: 15  Thruster(95/65) 15 Dips 15 Cal Row 12 Thruster 12 Dips 12 Cal Row 9  Thruster 9 Dips 9 Cal Row Performance: A1.) Snatch – 15 minutes Bar / skill work – 80% or less singles A.) Superset 5×5 Bench Press 5×5 Bent over Row B.) For time: 15 Thrusters (135/95) 15 Strict Ring Dips 5 Cal Bike 12 Thrusters (135/95) 12 Strict Ring Dips 5 Cal Bike 9 Thrusters (135/95) 9 Strict Ring Dips 5 Cal Bike      Read more

  All levels part A.) Make up lift!! Fitness: B.) 12-9-6 Double KB Front squat( or goblet heavy!!) 500 m Row after each set Perform: B.) 12-9-6 Front Squats (165/95) 500 m Row after each set Compete: A.) Make up lift Suggested extra Lift: Front Squats 5×3 B.) 12-9-6 Front Squats (225/155) 500 m Row after each set Results to comments!  Read more

Halloween Costumes every class!  Prize for best costume every class! Fitness: A.) KB Snatch + OHS 4×1 (1L/1R) B.) EMOM – 10 min 8 Burpees 5 KB Swing (heavy) Perform: A.) snatch Complex 2 Snatch DL + Full Snatch 4×1 B.) EMOM – 10 min 10 Burpees 1 Snatch ***Score is total weight lifted Pick your snatch weight Can change weight as desired Can re-attempt up to the next minute following a miss*** Compete! A.) Snatch Complex Snatch DL + Snatch Pull + full snatch – No TNG – control weight down and set yourself tight before each move B.) EMOM – 10 min 10 Bar over burpees 1 Snatch ***Score is total weight lifted Pick your snatch weight Can change weight as desired Can re-attempt up to the next minute following a miss***   Results to comments!Read more

Fitness: A.) Single KB clean + FS + push press 4×2 (2L/2R) B.) 12 min AMRAP w/partner You go, I go, 1 Cal Bike 1 Cal Bike 2 Cal Bike 2 Cal Bike 3 Cal Bike 3 Cal Bike and so on… Perform: A.) Clean and Jerk – 4×1 @ 85% B.) 12 min AMRAP w/partner You go, I go, 1 Cal Bike 1 Cal Bike 2 Cal Bike 2 Cal Bike 3 Cal Bike 3 Cal Bike and so on… Compete: A.) Clean and Jerk – 4×1 @ 85% Drop set – 3×3 TNG cleans B.) Recover row 35 minutes  Read more

Friends and Family Day! Fit/Perform: A.) 2 rounds w/partner 20 DL (with DB or KB) 1 lap run(together) 20 sandbag or slamball over the shoulder 1 lap run 20 wallballs 1 lap run 20 DB snatch 1 lap run 20 burpees Compete: See Whiteboard.  Read more