Strength Strict shoulder press. Warm up good with and empty bar.. slowly add weight to get to your first working...Read more

Strength- Squat Clean and Jerk Work to a heavy set of 3. You can drop the bar between reps. Reset...Read more

Warm up 3 rounds 30 second bike 30 second rest 30 second pull up 30 second rest 30 seconds squats...Read more

Strength- 4 sets of 10 back squats. Work up 60-65 percent then do all 4 sets at that weight Wod...Read more

Sunday Funday! Teams of 2 Wod 1 3 minute row max cals, 3 minute bike max cals 3 minute break...Read more