Rest Day! Open gym at 5:30 a.m.

WOD “The Other Total” 1RM Clean 1RM Bench 1RM OHS COMP WOD 1.  Front Squat (75%/4)5 2.  Conditioning For time: 7-6-5-4-3-2-1 Deadlifts (405/285#) *no more than 70% Muscle-ups

BIG CONGRATULATIONS to Andy Rashkow and Joanna Pratt for completing the expedition to the Annapurna circuit and Throng La pass. 110 miles (150km) and elevation 17769 feet or 5416 meters.  Great accomplishment, we are proud of you! WOD AMRAP 4: “Fran�... Continue Reading

Team WOD: team of 2- With a running clock: 0:00-10:00 1 Mile Run Max Clean & Jerks (135/95#) 10:00-13:00 Rest 13:00-20:00 800m Run Max Power Snatch (115/80#) 20:00-23:00 Rest 23:00-27:00 400m Run Max Thrusters (95/65#) *run together and split reps up ... Continue Reading

CFCody WOD 1.  Back Squat 60%/3 70%/3 75%/3 (80%3)3 2.  Conditioning AMRAP 15: 60 Double-unders 30 Wallballs (20/14#) 15 Deadlifts (245/165#) Comp WOD 1.  Snatch 65%/2 70%/2 75%/2 80%/1 85%/1 2.  Back Squat 60%/3 70%/3 75%/3 (80%3)3 3.  Conditioning ... Continue Reading