MEET AT RED ROCKS AT 9AM! ALL ARE WELCOME NO CLASS AT THE GYMRead more

Stregnth:  HEAVY DOUBLE POWER CLEAN [12:00] Power Cleans 2-2-2-2-2 *Increase loads across each set *If newer, increase reps to 5 at light loads *Score = Log all 5 lifts. *go every 2 minutes WOD: 16 MIN AMRAP: 200m Run 30 Single Dumbbell Alternating Hang Power Clean and Jerks (50/35/25) 200m Run 30 Toes to Bar *count the run as 1 rep *must switch arms every 5 reps on clean+jerksRead more

Strength: Bench Press 12 MIN EMOM Every min on the min perform 5 reps at a moderate weight. Meant to be unbroken. Stick to one weigh the entire EMOM Skill: Rope Climbs Spend 10 mins working on progressions WOD: “Cleaver” For Time: 30 Burpee Pullups *7 min hard time cap!Read more

WOD: 5 MIN AMRAP Buy-In: 100 Double Unders or 150 singles Max Reps With Time Remaining: 12 Front Squats (115/85/65) 12 Box Jump on and Overs (24″/20″) [Rest 5 Minutes ] 5 MIN AMRAP Buy-In: 100 Double Unders or 150 singles Max Reps With Time Remaining: 9 Front Squats (135/95/75) 9 Box Jump on and Overs (24″/20″/16) [Rest 5 Minutes ] 5 MIN AMRAP Buy-In: 100 Double Unders or 150 singles Max Reps With Time Remaining: 6 Front Squats (155/105/85) 6 Box Jump on and Overs (24″/20″) *Score = Reps accumulated across each 5 min AMRAPRead more

WOD: “Row your Boat” For Time: 3 Rounds: 15 Deadlifts 10 Push Jerks 5 Bar Muscle-ups Directly Into… 1500m Row Directly Into… 3 Rounds: 15 Deadlifts 10 Push Jerks 5 Bar Muscle-ups [Barbell: 115/86/75] *All genders = 1500m Row *scale MU to jumping MU on Box or 5 pullups to 5 dips *25 min time capRead more