WARM UP 400m Run Plyos ENDURANCE 3 Min ME Burpee + Inverted Burpee 2 Min Rest Shuttle Run 2 Min Rest 3 Min ME Burpee + Reverse Burpee WOD Team

WARM UP 200m Run 3 Rounds, 10 of Each: Good Mornings Air Squats Lunge to Instep Curb to Curb STRENGTH 5×1 3 Position Clean (Hip, Hang, 2” From Ground) WOD

We are announcing the next set of Barbell Sport Prep course dates.  The attendees who signed up for the first 2 sessions left the program with a solid understanding of the olympic

Don’t forget, you only have today (Friday) and tomorrow (Saturday) left to sign up for Mission at the Movies this Sunday at 11 AM.  We are watching Despicable Me 2

This announcement comes a little bit late, but it is a big one… We will be hosting an “Outlaw Way” Training Camp on January 24-26 next year.  Coach Rudy Nielsen

WARM UP Ladder Drills Plyos ENDURANCE 6 x 60 yd Sprint WOD Every Minute on the Minute for 16 Min: Odd Minutes: 15 LHPU Even Minutes: Hang Squat Clean +

WARM UP 800m Run Light Plyos Burgener WU SKILL 3×5 Hip Power Snatch 3×3 Hip Squat Snatch WOD 30 Squat Clean & Jerk (155/105) or 60% of 1RM C&J CASH

Remember, we’re hosting “Mission at the Movies” this Sunday at 11:00 AM at Alamo Drafthouse Park North.  We decided on Despicable Me 2 so feel free to bring friends, family,

Unfortunately, we are canceling the Summer Series…  We couldn’t generate enough interest to make it happen this year, but stay tuned as we plan on hosting an in-house competition of

WARM UP 400m Run Plyos WOD CF TOTAL Find Max Shoulder Press (10 min) Find Max Back Squat (15 min) Find Max Deadlift (15 min) or “Cindy” 20 Min AMRAP