Function: A.) KB Clean and Jerk Progression one arm swing Clean Jerk B.) For time: 25 Dips 25 Pull-ups 25 Double KB Thrusters 25 Double KB Swings 800 m run Perform/RX A.) Clean and Jerk Top Down Progression  B.) For time: 25 Dips 25 Pull-ups 25 Thrusters (95/65) 25 Hang Power Cleans (95/65) 800 m run...Read More

Fitness: A.) Bench Press – 8×7  Bent over rows – 8×7  B.) 21-15-9 Goblet squat Burpee Box step ups (24/20) Performance: A.) Bench Press – 8×10 Bent over rows – 8×10 B.) 21-15-9 Front squat (135/95) Burpee Box Jump (24/20) Competitor: A1) Snatch – 15 min. – – work up to 1 lift @ 80% or...Read More

Friends and Family Day.  Bring a Friend to any class today! WOD: Friends and Family Partner WOD Buy in 2-lap run 3 rounds – 10 burpee’s 40 air squats 500m Row Buy out 2 – lap run Sport: Do WOD above with Comrade or on your own. Assessory Work: EMOM 20 minEven 5 bench pressOdd...Read More