3 RFT Run 400M 12 Deadlifts (225/155#) 21 Box Jumps (24/18″)  

Open Gym 6-8am & 5-7pm ___ Take care of your shoulders:

For Time 25 Burpees 25 Power Cleans (135/95#) 25 Burpees EMOM Complete 7 KBS (53/35#) This workout starts with 25 burpees. On the one minute mark complete 7 KBS and then continue through the 25-25-25… 

Open 12.3 AMRAP 18 15 Box Jumps (24/18″) 12 Shoulder to Overhead (115/75#) 9 Toes to Bar ___ This weekend we celebrated Coach Kara’s birthday. As I looked around I was blown away by the… 

4 RFT: 12 Chest to Bar Pull Ups 9 Deadlifts (185/135#) 6 Hang Power Cleans (185/135#) 3 Jerks (185/135#)

7 Minute Ascending Ladder 3/3, 6/6, 9/9… Front Squat (115/80#) Box Jump (24/18″)