No Classes today!  Come watch 100 of the regions finest olympic lifters.   Saturday: 8am to 6pm Sunday: 8am to 6pmRead more

Fitness: A.) KB Push press – 5×3  3 L / R B.) For time: 10 Push-ups 7 Wallballs (20/14) 9 Push-ups 7 Wallballs (20/14) 8 Push-ups 7 Wallballs (20/14) 7 Push-ups And so on… 100 Singles Buyout Perform: A.) Split Jerks – 5×3 – gradually increase B.) For time: 10 HR Push-ups 7 Wallballs (20/14) 9 HR Push-ups 7 Wallballs (20/14) 8 HR Push-ups 7 Wallballs (20/14) 7 HR Push-ups And so on… 100 DU Buyout Compete: A.) Split Jerk – Work up to heavy 3 rep – 1 miss and you’re done A.) Split Jerks – 5×3 – gradually increase B.) For time: 10 HR Push-ups 10 Wallballs (20/14) 9 HR Push-ups 10 Wallballs (20/14) 8 HR Push-ups 10 Wallballs (20/14) 7 HR Push-ups And so on… 150 DU Buyout –Results to comments!    Read more

Fitness: A.) KB clean+ Press + OH squat 3 L / R B.) For time: 15 DL (155/95) 1 Lap Run 12 DL (155/95) 2 Lap Run 9 DL (155/95) 3 Lap Run 6 DL (155/95) 4 Lap Run 3 DL (155/95) Performance: A.) OHS – 5×3 – gradually increase weight B.) For time: 15 DL (185/125) 1 Lap Run 12 DL  2 Lap Run 9 DL  3 Lap Run 6 DL  4 Lap Run 3 DL  Competitor: A.) OHS – Work up to heavy 3 rep – 1 miss you’re done B.) For time: 15 DL (225/155) 1 Lap Run 12 DL  2 Lap Run 9 DL  3 Lap Run 6 DL  4 Lap Run 3 DL  -Results to comments!          Read more

Fitness: A.) 10-15 min Kipping pull-up practice Bar muscle up practice EMOM – 10 min 1st min – 5 kipping pull-ups (focus on technique) 2nd min – 30-40 sec plank hold B.) 4 Rounds – 4 min to complete 10 Max Height WB’s (during first min) 500M Row (-10 sec each round) (during min 2-4) Performance: A.) 10-15 min Kipping pull-up practice Bar muscle up practice EMOM – 10 min 1st min – 5 kipping pull-ups (focus on technique) 2nd min – 30-40 sec plank hold B.) 4 Rounds – 4 min to complete 10 Max Height WB’s (during first min) 500M Row (-10 sec each round) (during min 2-4) ***Try to do wallballs higher than normal. Do singles if needed. Remember it’s not for time.*** Competitor: A.) 10-15 min Bar muscle up practice EMOM – 10 min 1st min – 2-3 bar muscle ups 2nd min – Bike (medium...Read more

Fitness: Super Set A1.) BS – 5×5 A2.) DL – 5×5 B.) 5 rounds 10 DB/KB Snatch (5R/5L) (55/35) 10 Step ups (24/20) 1 lap run Performance: Super Set A1.) BS – 5×5 A2.) DL – 5×5 B.) 5 rounds 10 DB/ Snatch (5R/5L) (55/35) 10 box jumps/ step down (24/20) 1 lap run Competitor: Super Set A1.) BS – 5×5 A2.) DL – 5×5 B.) 5 rounds 10 DB/KB Snatch (5R/5L) (70/50) 10 Box Jumps (30/24) HS walk <—->  Read more