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

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 th... Continue Reading

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 wit... Continue Reading