* No Saturday KB class this week 6PM KB CLASS A. 5 RDS -TGU L/R -5 PULL UPS -10 2 HAND SWINGS B. 5 RDS -8 L/R SNATCH -RUN 400 mRead more

THE WHOLE LIFE CHALLENGE IS BACK!!! Unique Community Discount Code (UCDC): WLCRYGBsbPoc Unique Community Discount Link (UCDL): https://www.wholelifechallenge.com/wlcfall2013/partners/cfp Both our CODE and our LINK will do two things: Give you a $5 discount on registration Register you with OUR Community PRICING Regular price of the Challenge $49 Early registration price $44 Player discount applies to both regular and early registration price Fitness – Performance  A.  Take 20 Minutes to Practice the Kipping Pull-up or HSPU B.  For time: 2000M Row 4 Min Rest 1000M Row 3 Min Rest 500M Row Sport A.  10K Recovery Row  B.  Mobility  -Post results under comments  Read more

Fitness – Performance A.   Take 20 Minutes to establish a 1 rep max Push Press B.  Open WOD 11.2 15 Min AMRAP 9 x Deadlifts @ 155lb/105lb 12 x HR Push-ups 15 x Box jumps @ 24inch/20inch Sport A.  Establish the Heaviest UB Set of TNG Cleans B.  Open WOD 11.2 -Post results under comments  Read more

Week 7 – Session 1 – Cycle 2 Program Intensity – 85% A.) Super Set Hand Stand Holds (wall walks) and Behind neck jumping pull ups B.) Snatch – 7×1 Clean and Jerk – 7×1 Back Squats – 5×4 C.) Snatch RDL’s – 5×5 (target weight 10 lbs. heavier than snatch for the day) Jerk Balance – 5×3 Navy Seal Sit ups – 50 Mobility – 10 minutes Link of the Day – http://www.allthingsgym.com/wu-jingbiao-143kg-snatch/ – A possible world record in training! Also look up Halil Mutle the current world record holder in the Men’s 56kg division.Read more

6:00 PM KB CLASS A. 5 RDS -5 DBL KB FRONT SQUAT -10 R/L BIRD DOG B. 5 RDS single KB chain -5 R/L of the following: -Swing-Clean-Swing-Snatch C. 3 RDS 1 Min. L/R Rack hold 1 Min. Rest  Read more