Announcements Save the Date!  The next Family Friends Day is December 4th for all classes! Fitness – Performance – Sport  A.  3 Sets  Close Grip Bench Press – 3 x 6 – 8 w/30 Sec Rest  Barbell Row – 3 x 8 – 10 w/3 Min Rest  B.  3 Rounds AFAP  400M Row 12 x American Swings @ 2 pood/1.5 pood 12 x Burpee Box Jumps @ 24inch/20inch 12 x Pull-ups (C2B -Advance)  -Post results under comments     Read more

Cycle 2 – Week 2 (Load) – Session 5 Intensity – 85% Notes: End of Load week; finish strong. A.) Sots Press – 3×5 Snatch Balance – 5×2 Bar Work   Snatch – heaviest lift this week +5 lbs – if successful keep going. No more than 3 misses at a weight.   Clean Pulls – 4×2   C.) Broad Jumps – 10 C.) Hollow Rocks – 2 min. Mobility Thoughts for the day:  Practice your focus every day, every lift, every second.Read more

A. 5 RDS – 2 DEADLIFT – 10 HEAVY 2 HAND SWINGS (PERFORM AS EXPLOSIVELY AS POSSIBLE) B. 10 RDS – 2 CLEAN – 1 PRESS – 3 SQUATS (PERFORM WITH A PARTNER IN YOU GO/I GO FORMAT)    Read more

Announcements Save the Date!  The next Family Friends Day is December 4th for all classes! Fitness A.  Take 15 Minutes to establish a 3RM Front Squat B.  Every 90 Secs for 4 Sets 15 x Heavy Russian Swings C.  7 Min AMRAP 10 x Goblet Squats  10 x Burpees Performance A.  Take 15 Minutes to establish a 2RM Clean and Jerk B.  Every 90 Secs for 4 Sets 5 x Front Squats (From the Rack) C.  7 Min AMRAP 10 x Thrusters @ 75lb/55lb  10 x Burpees Sport A.  Take 15 Minutes to establish a 2RM Clean and Jerk B.  Every 90 Secs for 4 Sets 5 x Front Squats (From the Rack) C.  7 Min AMRAP 12 x Box Jumps @ 24inch/20inch  12 x Thrusters @ 95lb/65lb -Post results under comments  Read more

  A.   1 hour AMFAP (As much food as possible)   1 x Turkey  1 x Cranberry Sauce  1 x Mash potatoes  1 x Pumpkin pie  1 x Alcoholic Beverage of your choice  Rest 30 Secs between each round  then…. rest 20 Mins and repeat for 4 cycles  -Post results under comments  Read more