1. Snatch Complex Power Snatch + Squat Snatch – work up to a heavy set 2. For Time: 30 Power Snatches at 70% of the Snatch Complex above. Every time you break complete 2 Muscle ups or 4 pull-ups & 4 ring dips Christmas party details:  When: Saturday December 20 Time: 6:30 pm Where: Cody […]

Some of you may have heard that our very own Chad Forsman is in the Denver Hospital battling some unknown infection. Over the weekend chad and his family were in Denver for a hockey game and Chad started complaining of Back pain. After no pain meds would relieve the pain they finally went to the […]

1. Team Tuesday With a running clock: A. 15-12-9 Burpee Facing Box Jump Overs, 24/20 150m Row after every round. B. 12-9-6 Burpee Facing Box Jump Overs, 24/20 50 double unders after every round C. 9-6-3 Burpee Facing Box Jump Overs, 24/20 40 air squats after every round Athlete 1 completes all of “A” (the […]

1.)  3 rounds for time: 500 m row 12 thrusters 65/95 21 med ball sit-ups 15/20 2.)  3 rounds of Max reps chest to bar pull-ups (rest as needed between sets) 3.)  1 rep max front squat Tomorrow starts the first day of our December Challenge- WALL SITS !!!  20 sec hold- – hips must […]

No Class, have a good weekend!