Fitness  A.  Every 2 Mins for 5 Sets  10 x DBL KB Swings  10 x DBL KB Front Squats  B.  AFAP  6 x DB Manmakers  30 x Cal Row  6 x DB Manmakers  20 x Cal Row  6 x DB Manmakers  10 x Cal Row Performance  A.  Every 2 Minutes for 5 Sets  3 x Snatch (Build)  – Perfect Technique  B.  AFAP  10 x PC+PJ  30 x WB  10 x PC+PJ  20 x WB  10 x PC+PJ  10 x WB  @ 135lb/95lb  @ 20lb/14lb  -Post results under commentsRead more

Fitness – Performance  A1.  CGBP – 5 x 5 w/30 Sec Rest  A2.  Russian Swings – 5 x 10 w/2 Min Rest  B.  5 Rounds AFAP  200M Run/Row  15 x Burpees  -Post results under comments    Read more

6:00 PM KB CLASS A. 5 RDS – TGU L/R – 5 SQUATS B. 8 OTM – 12 DBL KB SWINGSRead more

Fitness  A.  Back Squats – 5 x 10 w/3 Min Rest  B.  3 Rounds AFAP  30 x Air Squats  20 x Russian Swings  10 x Ring Rows  Performance  A.  Back Squats – 5 x 5 w/3 Min Rest  B.  3 Rounds AFAP  30 x Air Squats 20 x Pull-ups  10 x Power Cleans @ 135lb/95lb  B1.  Optional Nasty Girl WOD for members  -Post results under commentsRead more

All Levels  A.  Deadlifts – 5 x 5 w/3 Min Rest  B.  Jerry  AFAP  1 Mile Run  2K Row  1 Mile Run  -Post results under comments  Read more