Training of the Day Snatch grip dead lift 2×5 @ 90% snatch weight 2×4 @ 100% 2×3 @ 115% 2×2 @ 120% all sets are on the 90 then 21-15-9 Kettle bell clean and jerk ring dipRead More

Training of the Day 14 minutes to…. Run 1 mile max jerk at minute 14…. 2 minute max rep double unders. “Score is, every pound on jerk & every double under subtract 1 second from run time.Read More

Open gym will be from 9-10:30 today instead of after the 10:30 class so we can go cheer on our ladies at the “Girls gone RX” competition at CF Eminence.Read More

Training of the Day Time under tension back squat 5 down, 2 hold, fast up 5-5-5-5 @ 55% 1RM then 6 rounds for time of… 15 Wall ball 25 double under 150m runRead More

Training of the Day “Desforges” 5 rounds for time of: 12 Deadlifts (225 lbs) 20 Pull-ups 12 Clean and jerk (135 lbs) 20 Knees to elbowsRead More

Training of the Day Jerk 1 every 90 seconds at 90% 1RM then 21-15-9 of…. push press box jump calorie row Beginner Class 7:30p Jerk then 21-15-9 of… calorie row power jerkRead More

Training of the Day Clean 1 OTM @ 90% X6 then AMRAP 12 minutes 5 power clean (70%) 10 pull up 15 push upRead More

Beginner Class 7:30p overhead squat, snatch 12min AMRAP 12 Kettlebell swing 12 wall ball 40 single undersRead More

Training of the Day Clean grip dead lift 5-5-5-5 @ 80% pull from the ground slow but finish as fast as possible rest 2 full minutes between each set then “Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-upsRead More

Training of the Day 30-20-10 Back squats (50% 1 RM) double unders decline push upsRead More