Strength: DB Military Shoulder Press 3 x 12 Back Extensions 3 x 25 Skills: 10 Minutes to practice Clean position and Jerk form.  Use this time to workout any kinks in your form, this time isn’t about weight it’s about form. WOD: Benchmark Friday!!!! “Grace” For Time: 30 Clean and Jerk 135#/95#Read more

 WOD:  A: AMRAP in 8 Minutes 4 Deadlift 225/155 8 Wall Ball 20#/14# Rest 3 Minutes B: AMRAP in 12 Minutes 5  Clapping Push Ups 7 Long Jump 9 KB RDL 70#/55# Courtney V. WOD Death By 10 yards: Courtney V :15 rounds Courtney S: 16 rounds Jay, Dan and Jason rocking the long jumps!Read more

Strength: Overhead Squat 10-8-6-4 WOD: For Time: 400 Meter Walking Lunge * At the 200 Meter mark men will pick up a 25 LB Plate, ladies 10 LB and continure 200 Meters overhead walking lunge. Courtney S. 400 m with 10lbs entire time : 14:15Read more

Skill Work: 10 Minutes to practice forward roll/heandstand/handstands WOD: 3 Rds of: AMRAP in 30 Seconds Ring Pull Ups AMRAP in 30 Seconds L-Sit AMRAP in 30 Seconds Handstand Push Ups/Handstand Hold/Headstand Hold AMRAP in 30 Seconds GHD Sit Ups Results: Justin: HS Push-up: 3,6,5  L-Sit- 17sec,10,6,GHD: 18,11,14, Pull ups:16,8,8 Rob: HS Push-up:2,3,3, L-sit:16sec,10,8, GHD: 4,6,9 Pull ups: 9,8,6 George: HS Push-up:11,11,7, L-sit: 30 sec,25, 30, GHD: 8,14,14 Pull-ups:10,12,7 Jess: HS Hold 30sec,30,30 L-sit:25sec, 25,20, GHD:14,12,13 Pull-ups:7, 8, 5 Shannon: HS Push up:5,9,8, L-sit:15sec,28,20, GHD: 11,15,8, Pull-ups:9,7,7 Jake: HS Hold:30sec,30,30, L-sit:30sec,26,20, GHD 14,8,9, Pull-ups:10,4,8 Cajeme:HS Push, 2 Hold:20sec,25sec, L-sit:26sec,10,5, GHD10,5,7 Pull-ups:10,5,4 Court S: HS Push:8,6,8 L-sit:25sec,20,25, GHD:17,14,14, Pull-ups: 8,10,8 Karmen:HS Push: 5,5,6, L-sit:30sec,30,30 GHD:19,13,13 Pull-ups:11,7,5 Susan:HS Push: 13,10,10 L-sit:30sec,25,20 GHD: 14,13,11 Pull-ups: 7,5,6 Jason: Headstand hold:10sec,25sec,20 L-sit:20sec,20,10 sit-ups:15.6,8 Pull ups:7,5,6 Aaron:Single arm hold: 27sec,27,28, L-sit:22,14, 13, GHD:10,10,11 Bent over row:22,19,26Read more

Skill Work: 10 Minutes to practice Snatch WOD: 3 Rds For Time of: 15 Hang Squat Snatch 75#/55# 30 Squats 60 Sit Ups  Read more