For Time: 5-Clean and Jerks (heavy) 10-Cleans 20-Dead lifts 30-Burpee Over Barbell  Masters Regionals start today! This weekend our very own Sandi Russo will be taking on the 4 regional events for her Masters Division. Support her this weekend in any way you can. If that means you will be cheering Sandi on or following  her... Read More

5-5-5-5-5—Bench Press *Max set of strict pull ups after each set.  Reminder: There will be no 6:30 or 7:30 class tonight. Instead, we will be having another weightlifting class. Sign up sheet is on the whiteboard.       

For Time: 1 Mile Run 21-KBS (72/53) 21-Skull Squats (72/53) 800 Meter Run 15-KBS 15-Skull Squats 400 Meter Run 9-KBS 9-Skull Squats   

5 Minute AMRAP: 15/10 Calorie Row 15-HRPU 5 Minute Rest 5 Minute AMRAP: 15-SDLHP (53/36) 15-Sit Ups   

3 Rounds: 10-Front Squats (185/135) 20-C2B Pull Ups 50-Double Unders   

For Time: 20-Burpees 20-Hang Squat Cleans (135/95) 20-Bar Muscle Ups 20-Hang Squat Cleans 20-Burpees

21 Minute AMRAP: 21 Calorie Row 21-Ring Dips 21-Box Jumps (24/20) 21-Power Snatch (75/55) 21-Push Press (75/55) 21-Ring Rows 21-Dead lifts (135/95)   

5-5-3-3-3—Back Squat **Lift as much weight as possible for each set.    

15 Minute AMRAP: 50-Double Unders 25 Meter Handstand Walk 15-K2E **We will always modify for each individual based on ability.   

5 Rounds: 350 Meter Run 50 Meter Walking Lunge