STRENGTH A.1 Front rack lunge step- build to 3 RM per leg in 5 attempts A.2 Weighted pull up – build to a 5 RM in 5 attempts + CONDITIONING For time: 50 pull ups 25 hang squat cleans @ 165/105 50 K2E *if you can squat clean over 225/135 – then look to scale […]

THE AMAZING RACE!!!!!!!!! Please be at the GYM NO Later than 8:15am.  We will be there before 8 if you come early. Bring a lot of water and plan for a lengthy race. Good luck to all teams (especially the red team, they look amazing)!!! P.S. bring your swimsuits & towels (especially for the kids) […]

Snatch practice: 5 x 1 x 50% WOD: EMOTM for 15 min: 3 KBS 55/75 5 wall ball 7 box jumps Try not to cherry pick, The Amazing Race is a day away!!!!  

Rest Day Mobility @ noon & 5:30pm Amazing Race 3 is HERE! We NEED some volunteers….anyone that wants to be involved but not participate let us know! Here are your TEAMS: Team Camo Mike – Rob – Damon – Tammy – Julia – Kelly S. Team Blue Elizabeth – Wyatt – Troy – Anna – […]

WOD: In teams of two complete 5 rds of the following with one partner resting and one partner working. 65/115 7 DL 7 High Pulls 7 Hang Cleans 7 Push Press 7 Back Spuats Each partner must complete all 35 reps before the next partner can start. Only rest as long as your partner is […]