Skill Work: 4 x 3 ea Burgener Warm Up/Skill Transfer Snatch Grip Pull Snatch Grip High Pull Muscle Snatch OH Landing OH Squat Snatch Balance * Increase weight each set, however don’t go to heavy.  Use this time for correcting snatch/clean movements. WOD: Event #4 From 2010 Functional Fitness Games 7 Rds For Time: 3 Power Clean 205#/135# 4 Handstand Push UpsRead more

Warrior Dash!!!! Run Copper Mountain 3.27 Miles For Time: 2 Car Jump/Hurdles Rope Hill Climb Hay Bail Jump Mud Crawl 15 yrds Rope Climb Balance Beam Run Fire Jump Congrats to Aaron, Susan, Amie, Jason, Rick, Zach and Chris for doing the race today. We had a great time with everyone!Read more

WOD: Perform 3 Rds, With a continuous clock complete each exercise for 1 minutes and count number of reps performed.  At the top of each minute move directly into the next exercise to accumulate a maximum score. Burpees Push Press Box Jumps Roman Deadlift (RDL) Weighted Sit Ups Rest Results: Total Reps Julie  213 Amber 229 Karmen 290 Shannon 332 Edna 230 Amie 226 Rob 338 Nick 247 Courtney V 359 Justin 293 Aaron 359Read more

Benchmark Friday!!!!! “FRAN”Read more

Skill Work: 10 Minutes to work on Kipping Pull Ups/Muscle Ups WOD: For Time: 800 Meter Run Then 3 Rds of: 25 Power Snatch (Bar has to start below the knee) 75#/45# 20 Ball Slams 20#/14# Then 800 Meter RunRead more