12 / 1 / 2018

20 Min Amrap
1 Rope Climb
12 D Bell Snatch (50/35)

11 / 30 / 2018

2 Person Team
8 Rounds

Bike 20 Cals
30 Thrusters (45/35)

Alternate Rounds

24 Min Cap

11 / 29 / 2018

Row
500 x 3
Rest 2:00 Between

Deadlifts
10-8-6-8-10

10 Strict Ring Dips after each set.

Rest 2:00 Between

11 / 28 / 2018

E2MOM for 8 min
Push Jerk x 2

5 Rounds
15 K Bell Swing (2/1.5)
15 Burpees

15 Min Cap

11 / 27 / 2018

16 Min EMOM
Min 1 – (155/105)
1 Power Clean
2 Hang Squat Cleans
3 Front Squats
Min 2 –
8 T2B’s

11 / 26 / 2018

7 min EMOM
Power Snatch x 1
75-85%

4 Rounds
6 Strict Pullups
12 Power Snatch (95/65)
50 Double Unders

20 Min Cap

11 / 24 / 2018

50-40-30-20-10
K Bell Squat Clean (1.5/1)
Box Jumps (20″)

40 min cap

11 / 23 / 2018

***Holiday Hours***
We will have 1 class only today @ 9am. We will resume normal hours on Saturday.

“Clovis”
For time

Run 10 miles
150 Burpee pull-ups

Partition the run and burpee pullups as needed.

11 / 22 / 2018

We will be closed today for Thanksgiving. Have a safe and happy holiday!!

11 / 21 / 2018

***Holiday Hours***
We will have normal hours Monday-Wednesday. We will be closed Thursday for Thanksgiving. We will have 1 class only Friday @ 9am. We will resume normal hours on Saturday.

5 min EMOM
Back Squat x 2 @ 85%

2 Person Team
50-40-30-20-10

Echo Cals
K Bell Swings (2/1.5)