Mon: Thrusters then KTE, WB Tue: Retest 1RM Power Clean then finisher Wed: HSW, then pullups, OHL, SDLHP Thu: Athlete’s Choice Fri: Split Jerk then HPC, STO, DL Sat: Hero Wod, CTB, Squat, HSPU Sun: CLOSED Sneak peak: Mon at 730a, 900a, 1030a only. Hero Wod, KBS, burpees. 50min TC   Mental prepRead more

Mon: Sleds then Ann Bday wod with step ups, amsu, handstand walk thenl-sit finisher Tue: Wk 5 Power Clean then muscle ups, kbs Wed: Lurong Benchmark #1 Thu: Athlete’s Choice Fri: Marty’s new favorite “Girl” for his birthday Sat: SB twist, ball slams Sun: Partners, DL, Front Sq, sto, static hold otherwise Lurong Challenge Registration – Starts Mon, 05/16! Not a superhero  Read more

Mon: Beauty is a Beast 2.0 with run to landmark, back squats, box jump overs, MBC, WAMSU Tue: Wk 4 Power Clean then nasty 1-2-3 combo Wed: DL then WB, DB Snatch Thu: Athlete’s Choice or special Cookies for Kid’s Cancer Class Times at 11a, 12p, and 800p.Contact Karen Conn for registration! Fri: Kipping then HSPU, TTB, KBS Sat: DU, Push Jerk Sun: OHS, AMSU Lurong Challenge Registration – Starts Next Mon, 05/16! Bookcover  Read more

Mon: Pistol Sq then Thrusters, plank then ring rows Tue: Wk 3 Power Clean then burpee, L-sit Wed: Ring Muscle Ups then May the 4th be with you! DU, AMSU, MU and there will be 400m runs so plan accordingly Thu: Athlete’s Choice Fri: Front Rack Lunges then CTB, Row Sat: Team Back Squats, DB PP, DU, Pushups Sun: HPS, Ball Slams   Lurong Challenge Registration Be impressed with intensity, not volume  Read more

Mon: Front Sq, KTE, Rope Climb Tue: Wk 2 Power Clean then MBC, Box Jump then supermans Wed: Squat Snatch then BMU, CTB, PP, PJ Thu: Athlete’s Choice Fri: DL then HSWU, DU Sat: Bear Complex, Burpees then partner mindline finisher Sun: WB, SDLHP, AMSU then finisher Four men four numbers Don’t change your rowing for calories – here’s why    Read more