Thanks to all who participated in the Lip Sync Battle and Xmas party. Incredible performances….picts coming soon! 1. Conditioning 8 min AMRAP: 15-10-5: Power Clean, 135/95 HSPU Directly into… 15-10-5: Hang Power Clean, 135/95 Ring Dip 2. Condition... Continue Reading

WOD  Teams of 2, 1 teammate works at a time.   4 minutes at each station, AMRAP. station 1 5 power snatch 65/95 10 double under 1 minute rest station 2 5 pull ups 5 ring dips 1 minute rest station 3 5 Russian kbs 55/70 10 box jumps 20/24 1 minute rest s... Continue Reading

WOD 5 Rounds: 25 Calorie Row 12 Alternating Dumbell Snatches (70/53) 10 ring rows COMP WOD (before conditioning) OTM a for 5 minutes – 5 tng squat snatch

WOD 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk *Goal is to bui... Continue Reading

OPEN GYM 5:30AM! Olympic Lifting 5:30-6:30pm You DO NOT want to miss this EPIC night! You can come prepared and in character or ready to cheer on some pretty awesome performances! When: Saturday Dec 19. 6:30pm Where: Cody club room Food assignments: 5:15 ... Continue Reading