SKILL: Shoulder Press – 1 rep max. No bend of the knees. METCON: 30-Pullups 20- KB Snatch 55/35( KB must touch ground. 10 each arm) 10-Landmines 25/10 5-HSPU 3rds COOLDOWN: 100 face pulls

Affiliate Cup Team Chipper In teams of 3: 25 Wall Ball 40 Double Unders or sprint to mailbox & back (weather permitted) 10 Pukies RXd (75/115) scaled (45/75) 40 Double unders or Sprint to mailbox & back 20 Burpee Box Jumps (24 all) 40 Double under... Continue Reading

This kids were really great about cheering us on during the Affiliate Cup…as you can see. Skill 5 x 2 Back Squat @ 85% of 1RM Conditioning 7 Rounds For Time of: 7 Push Jerk (115/155) -you may use the Rack if absolutely necessary 7 Chest to bar Pull ... Continue Reading

REST DAY. Nice Job on Annie Yesterday! New Gloary Board times. Gym Notes OPEN GYM HOURS Starting this Week we will be having OPEN GYM hours from 11am-1pm every Wed & Fri.  Shane Smith comes to us after training at Westside Barbell. He is highly tra... Continue Reading

Warm Up Choose a one of the following & complete as many reps as possible in 1 min: Toes 2 bar Handstand Push ups Burpees Double Unders Wall Climbs Muscle ups or Dips *choose a different one than yesterday.  Skill 3 x 3 Deadlift @ 75% of 1RM Conditio... Continue Reading