Starting today, for the month of November only, we will institute a no dropping the barbell policy. (Exception is only during the Oly class).  Of the many reasons; you'll improve your grip strength, get to practice more hook grip, increase back strength, improve proper scaling,...

E2M - Front Squat 5-5-5-5-Max *All sets at 70% of 1RM…or increase 5-10# from last week *Max reps on last set, up to 10 reps   30-25-20-15-10 Russian KBS 70/53 Sit up   Accessory work: 3 x 10 Bulgarian Split squat (each leg) + 50m Banded side steps (switch every 10 steps)...

For Time: 10 C2B Pull ups 10 HSPU 20 T2B 20 Ring Dips 30 Pull ups 40 Double unders 30 Push ups 20 T2B 20 Ring Dips 10 C2B Pull ups 10 HSPU *20 minute time cap   Accessory work: 3 Rounds 10 Floor wipers 10 Leg lifts 20 Flutter kicks :1 rest + Crossover Symmetry Recovery...

:17 AMRAP 5 Pull ups 10 Wall Ball 20/14 50m Run 10 Pull ups 15 Wall Ball 20/14 100m Run 15 Pull ups 20 Wall Ball 20/14 150m Run 20 Pull ups 25 Wall Ball 20/14 200m Run *Continue adding 5 pull ups, 5 wall ball and 50m run to each round *Runs are the 50m course only (sign...

E2M - Back Squat 5-5-5-5-Max *All sets at 70% of 1RM…or increase 5-10# from last week *Max reps on last set, up to 10 reps   E2M - Deadlift 5-5-5-5-Max *All sets at 65% of 1RM…or increase 5-10# from last week *Max reps on last set, up to 10 reps   Accessory work: 3 x 10...

E2M - Shoulder Press 5-5-5-5-Max *All sets at 65% of 1RM…or increase 5-10# from last week *Max reps on last set, up to 10 reps   :10 AMRAP 20 Push Press 95/65 20 Box Jumps 24/20   Accessory work: 3 Rounds 10 Floor wipers 10 Leg lifts 20 Flutter kicks :1 rest + Crossover Symmetry Recovery...

E2M - Front Squat 5-5-5-5-Max *All sets at 70% of 1RM…or increase 5-10# from last week *Max reps on last set, up to 10 reps   TABATA Calorie Row Sit ups Double unders   Accessory work: 3 x 10-15 BW Single leg RDL’s + 100 Banded Glute bridges...