-Starting August 6th there will be some minor changes with the schedule. Mon/Wed/Fri 8 am open hours will extend till 10 am instead of 9 am.  Level 1 beginner Olympic lifting classes will be offered in the warehouse space Tuesdays and Thursdays at 5:30 pm – 6:30 pm.   Level 1 beginner Kettlebell classes will be offered on Tuesdays and Thursdays at 6:30 pm – 7:30 pm as well as an all levels class Saturday at 10 am.   Mobility classes will be offered on Sundays, times – TBA.    –Any questions or concerns please contact Matt @ [email protected]   A.  5 x 1 – 2 x Hang Squat Snatch (Below the knee) w/90 Sec Rest  B.  AFAP 3 Rounds 20 x HSPU “2012 Regionals”   20 x T2B 20 x Power Swings (Stop and Go’s) @ 2 pood /1.5 pood  C.  50 x Hollow rocks  -Post results under comments...Read more

A.  20 Minutes to build up to a 5 rep Max Back Squat  B.  20 Min AMRAP  20 x Thrusters @ 135lb/95lb  20 x Pull-ups  20 x Burpees  -Post results under comments    Read more

A.  5 x 1 – Push Press + Push Jerk + Split Jerk w/90 Sec Rest  B.  Jerry  AFAP: 1 x Mile Run  2000M Row  1 x Mile Run  C.  Mobility  -Post results under comments Read more

A1.  Rope Climbs – 3 x 3 w/30 Sec Rest  A2.  Deficit HSPU – 3 x 8-10 w/30 Sec Rest A3.  Atlas Stone Carry – 20M w/30 Sec Rest  B.  3 Rounds UNBROKEN  50 x Russian Swings @ 2 pood / 1.5 pood  50 x Double-unders (Scale – 2 sets of UB 50 Singles per round)  C1.  Lying Leg Raises – 3 x 20  C2.  Back Extensions – 3 x 10  -Post results under comments     Read more

  Some big weights….  [youtube=http://www.youtube.com/watch?v=9IuO5VCTkQA] A.  5 x 2 – Cleans + 1 Jerk – w/2 Min Rest  B1.  Ring Dips – 3 x 10-12 w/60 Sec Rest B2.  Box jumps – 3 x 5 @ 36inch/30inch w/60 Sec Rest  C.  Grace  30 Clean and Jerks AFAP   @ 135lb/95lb   -Post results under comments  Read more