1. Skill TGU x 10 you choose weight 2. Conditioning 3 RFT 15 Power Cleans 105/155 30 Wall Ball 15/20 800m 3. Test Max reps of HSPU’s or Push Press 55%

2.  Teams of 3 complete: 35 Burpees 50 Front Squats, 175/125 75 Box Jumps, 24/20 100 Pull ups 75 Box Jumps, 24/20 50 Front Squats, 175/125 35 Burpees One athlete works at a time. 

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 The... Continue Reading

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 ... Continue Reading