Announcements Save the Date – Holiday Hoedown December 14th!!!   Starts at 7pm – 10pm. Fitness – Performance – Sport A.  AFAP 500M Row 30 x American Swings @ 1.5 pood/1 pood 20 x Burpees 10 x Power Snatch @ 135lb/95lb (Adv 155lb/105lb) (Fitness – Deadlifts)  40 x Box Jumps @ 24inch/20inch  10 x Power Snatch  20 x Burpees  30 x American Swings  500M Row  -Post results under comments  Read more

Cycle 2 – Week 3 – Session 5 Intensity – 75% A.) Sots Press – 3×5 Low Snatch Balance – 5×2 Barwork – 30 reps  B.) Snatch – 75% +5 lbs Clean Pulls – 4×2(1 rep clean weight) C.) Broad Jumps – 10 Hollow Rocks – 2 min. Mobility – 10 min.Read more

6:00 PM KB CLASS A. 5 RDS – 1 DEADLIFT – 5 DOUBLE KB PRESS B. 6 RDS – 6 R/L SNATCH – 10M CRAWL FORWARD/BACKWARD  Read more

Announcements Save the Date – Holiday Hoedown December 14th!!!   Starts at 7pm – 10pm. Fitness  A.  Take 15 Minutes to establish a 2RM Front Squat  B.  5 Rounds AFAP  7 x Push Presses  7 x Strict Pull-ups  14 x Air Squats  Performance – Sport   A.  Take 15 Minutes to establish a 3 Cleans + 1 Jerk  B.  5 Rounds AFAP  7 x Shoulder to Overhead @ 135lb/95lb (Adv 155lb/105lb)   14 x Pull-ups (Adv C2B optional)  21 x Air Squats  -Post results under comments Read more

Cycle 2 – Session 4 – Week 3 Intensity – 75% Notes: Recovery week, RECOVER. A.) Sots Press – 3×5 Split Jerks – 5×2 Barwork – 30 reps   B.) Clean – Pos 1 pause + full lift Strict Press – (front rack) 3×7 GM’s – 3×7   C.) Planks 4min. Mobility – 10 min. Extra – Shoulders Thoughts for the day: Always love the process of doing something, not the end result. There are to many things outside of your control.Read more