9:00 – 11:00 AM OLYMPIC WEIGHTLIFTING SEMINAR —— Noon WOD COACH’S CHOICERead More

Hero: “Forrest” 3RFT 20 L-pullups 30 Toes-to-bar 40 burpees 800m runRead More

Strength: 10 mnsBench press: 1×5@65, 1×5@70, 1×5@80 Conditioning: 1-15-1 Wallballs (20/14) (12’/11’) Deload push-upsRead More

“Running partner Fran” Partners will perform: 21 thrusters (95/65) 1 at a time Run 400M together 21 pullups 1 at a time Run 400M together 15… Run…15… Run… 9… Run… 9… RunRead More

Strength/Skill: 12 min establish 1RM bench press Conditioning: For time: 30 shoulder to overhead (115/75) 30 front rack lunges (115/75) 30 Hang Power Cleans (115/75) 30 Burpee pull-upsRead More

Strength/Skill: 15 minutes to work on Bench press. (bar or with weights) Work on form.  (1. pull shoulders back and down, 2.engage midline, 3. Pull the bar apart, 4. Pull the elbows in, 5. Keep feet on the ground) Conditioning:  30 min AMRAP Run 400M 10 burpees 10 double unders (1 to 5 sub) 10...Read More

Hero: “Badger” 3RFT 30 Squat Cleans (95/65) 30 Pull-ups 800m runRead More

30 seconds max pushups 30 seconds plank hold 30 seconds max bodyweight DL 30 seconds DL lockout hold 30 seconds max airsquats 30 seconds A/S ‘crease low, hands up’ hold 30 seconds max pullups 30 seconds hang from barRead More

Strength/Skill: EMOM for 10 minutes: (tap-n-go) 5 Dead lifts (185/155) Conditioning: “Annie” 50-40-30-20-10 Double Unders Sit-upsRead More

HAPPY VETERAN’S DAY! Strength/Skill: 15 min Max Height box jumps. Conditioning: 3 RFT: 10 Lateral jumps (paralletes) (L+R=1. 20 jumps total) 20 KB Swings (53/35) 30 MB clean (20/14) 40 OHJAS (PVC)Read More