1. Conditioning EMOM x 18min 20/16 Calorie Row 10 jerks 135/95 15 Box Jumps 24/20 Strength A.  5-rep Heavy OHS B.  3×2 Pausing OHS – hold the bottom for 10 seconds.  

 Conditioning With a Running Clock: A. At the 0:00 2 RFT: 30 Wall Balls, 20/14 15 C2B Pull ups B. At the 5:00 2 RFT: 24 Wall Balls, 20/14 12 C2B Pull ups A. At the 10:00 2 RFT: 18 Wall Balls, 20/14 9 C2B Pull ups Strength 1. Clean and Jerk Build to a […]

New Year New You nutrition challenge meeting is TODAY @ 5pm. Please be there if you can. we will be going over all the details and answering any questions you may have. Bring your smart phone, we will be downloading an APP to help with this challenge. Open gym Today at 12pm. Olympic Lifting Today […]

1. Conditioning AMRAP 12: 10 Burpees 25 DU 2. Gymnastics Skills 10 Sets of 10 unbroken Kipping HSPU or regular push ups– rest as needed between sets 3. Midline 16 Turkish get ups – you choose the weight Happy New Year.  We have lots of things to be grateful for and you all are on […]

1. Conditioning For time: GOLD & SILVER Options 30 Snatch 135/95 30 Clean and Jerks135/95 30 Thursters 135/95 *This will be done with a partner – GOLD: One person completes all 30 reps while the other rests then switch. SILVER: One person working at a time, split 30 reps between the 2 of you. Cheer […]