12 min work on the snatch rest then 12 min work on the squat clean & split jerk rest then complete for time: 15-12-9 of: deadlifts 225/145 bar over burpees READ MORE
AMRAP in 20min: 50 Wallballs (20/14) 50 Double-Unders 40 Box Jumps (24/20) 40 cal row 20 Power Cleans (135/95) 20 Shoulder to overhead(135/95) 10 Power or full Snatches (135/95) 8 Muscle-Ups or 16 chest to bar pull ups READ MORE
I lost my best friend yesterday in a tragic accident. While every fiber of me wants to close the gym today, I know Suze would be pissed at me for it. She’d say “You need to Rock Up and get on with it Mate!” I’d probably make a funny face at her and then she’d say “You’re a... READ MORE
Team WOD MM/FF complete for time: 100 squats 95/65 from ground (teammate holds bottom of a squat while other does work) 100 sit ups 75 pull ups (teammate must hang on the bar while other does work) 400m odd object walk kettle bell 24k/16 + 1 Med ball 20/14 each 15 down and back... READ MORE
THE 0830 CLASS IS CANCELED DO TO THE INCOMING WEATHER WE WILL HAVE NORMAL 4PM AND 5PM CLASS 12 min work up to a heavy 1RM split or push jerk (from rack) rest then amrap in 10 min of: 15 power snatches 75/55 30 double unders READ MORE