HAPPY BIRTHDAY MERICA.

1.  Power Clean + Push Press + Push Jerk + Split Jerk Work up to a heavy set. 10 minutes 2.  Squat 7×5 Back Squats, across * 3.  Deadlift work up to a heavy set of 3 ** 4.  EMOMx12 Odd:  7 Deads – you choose the weight Even:  50 Double unders There will be […]

We will be having OPEN GYM today from 8-9am. There will be a WOD on the board or you can work on whatever you want. Please be on time. if you show up at 9 we will make  you do 100 burpees in the parking lot before entering the gym. NO CLASSES on Friday July 4th. […]

1. “Bergeron Beep Test” Every Minute, On the Minute, for as long as possible, complete: 7 Thrusters, 75/55 7 Pull ups 7 Burpees 2.  Strict Press EMOMx10:  2 Strict Press ** 3.  C2B Progression 7 sets of 6, :60 rest between sets We are repeating this C2B Progression.  If you missed it the first time – […]

1.  Snatch Work up to a 3RM *You may drop and reset. It does NOT have to be touch and go. 2.  Squat 5×7 Back Squats, across 3.  “Charlie Brown” 3 RFT: 15 OHS, 135/95 30 Sit up 45 KBS, 53/35 We will have begun a bit of a strength building phase with plenty of […]