December Rowing challenge: Max distance in 1 month = January free.  Take a photo of the monitor for credit or have a coach verify.   With a running clock: “ANNIE” 50-40-30-20-10 Double unders Sit ups Rest to :15, then “1/2  ANGIE” 50 Pull ups 50 Push ups 50 Sit ups 50 Squats *RX+ = “ANGIE”, 100 reps of each ...

Bench Press Complete 50 reps in no more than 3 sets. *Take no more than 1 minute rest between sets. *Use 45-50% of 1RM or add 5-10# from previous successful  attempt :12 AMRAP 15 DB Bench Press 40/25 12 MB Cleans 20/14 9 DB Hang Clean & Split Jerk 40/25 6 MB chops...

No weight belt 20 Rep Back Squat 2-4 warm up sets, then 20 reps at 50% of 1RM. *Add 5 - 10# from previous successful attempt For Time: 30 Front Squats 135/93 40 Deadlifts 135/93 50 Wall Ball 20/14 ***Each time you break a set of Front Squats or Wall ball, deadlift...

HAPPY THANKSGIVING! 8am class only For Time: 1 Mile run 10 Deadlifts 10 Hang Power Cleans 10 S2OH 800m Run 20 Deadlifts 20 Hang Power Cleans 20 S2OH 400m Run 30 Deadlifts 30 Hang Power Cleans 30 S2OH 200m Run 40 Deadlifts 40 Hang Power Cleans 40 S2OH RX = 95/63 ...

Open Thanksgiving day for one class at 8am   No weight belt 20 Rep Back Squat 2-3 warm up sets, then 20 reps at 50% of 1RM. *Add 5 - 10# from previous successful attempt   :8 AMRAP 2 TGU (Left) 40/25 6 Pistols (Left) 2 TGU (Right) 40/25 6 Pistols (Right)   Finish with: 100 Bodyweight Glute...