Henry crushing out his three squats this week! Warm-up Choice! Weightlifting 5' EMOM 3-stop Clean Deadlift + 1 High Hang Clean -then- EMOMUF 1 High Hang Clean Metabolic Conditioning Competitive 12' AMARAP 6 C2B Pull-ups 12 OH Squats (95/65) 24 Double-unders Intermediate 12' AMRAP 6 Pull-ups 12 OH Squats

Have you signed up for the open yet? Time for that annual test of fitness! Its just you against you! Warm-up 15' Alternating Minutes 60" Pigeon 10 S.A. Snatch 30 HB Rocks Skill 3 RFQ 5x 3 Stop Snatch Pulls 5x Tall Snatch 5x Snatch Balance Strength 20 rep Squats 1x 20 Squats

Hey guys, rare opportunity to take a seminar in Ottawa with one of the best weightlifters on the continent, take advantage! Tickets are available here: http://www.eventbrite.com/e/weightlifting-seminar-with-spencer-moorman-tickets-20999504082?aff=efbevent Warm-up 15' Alternating Minutes 10 cal. Airdyne 10 Gymnastics Kips 10 Box Jumps Open Prep 12' EMOM Even: 10 Burpees Odd: 10 Thrusters (95/65) Metabolic

Crushing yesterday's Conditioning work! Warm-up 15' Alternating Minutes 10 cal. Row 12 Wall-balls 15 PVC OH Lunges Weightlifting 5' EMOM 2 Snatch pulls + 1 Hang Snatch -then- EMOMUF 1 Hang Snatch Skill 150 HB Rocks *10 Gymnastic kips for every break Metabolic Conditioning Competitive With a 15' Clock 21-15-9/42-30-18 Handstand Push-ups Double-unders **with

Time to get signed up for the open! Test your fitness for another year! Warm-up 15' Alternating Minutes 60" Lockout 10 Burpees 5 Inch Worms Skill 3 Rounds for Quality 3 Rope Climbs 10 FG Ring Rows 3 Muscle-up transitions Strength 20 Rep Squats 1x 20 +5-10lbs from last session Metabolic Conditioning Competitive For time:

Panacci and Abdel get after some squats! Warm-up Choice! Skill 3 Rounds for Quality 2 German Hangs 2 Slider Inch Worms 30" COB Hold Weightlifting 5' EMOM 3 P. Cleans -then- EMOMUF 1 P. Clean Metabolic Conditioning Competitive For time: 25 Wall Balls (25/11, 16/10) 25 Box Jumps (24/20) 25 Deadlifts (225/155) 25

Getting that weight overhead! Warm-up 15' Alternating Minutes 10 Ring Dips 20 Double-unders 60" Pigeon Open Prep Every 45" for 12 sets total Even: 25 Double-unders Odd: 15 Wall-balls Metabolic Conditioning Competitive 7' AMRAP 1 Muscle-up 3 OH Squats 2 Muscle-ups 3 OH Squats 3 Muscle-ups etc. Intermediate 7' AMRAP 1 Pull-up

Joyze crushes out a heavy set of 20! Warm-up 10 KB Swings 10 Box Jumps 10 Toes to Bar Skill 3 Rounds for Quality 25ft. HS Walk 15" FS HS w/Partner Spot 15" HS Eccentric Weightlifting 5' EMOM P. Snatch + H. Snatch EMOMUF 1 Hang Snatch +5-10lbs Metabolic Conditioning Competitive 4RFT 16 Front

Just a reminder that we will only have an 11AM group tomorrow (Saturday January 16, 2016)! Warm-up Athlete's Choice! Weightlifting 5'EMOM 1 P. Clean + 1 Clean + 1 Jerk -then- EMOMUF 1 Clean and Jerk Metabolic Conditioning Competitive "Death by Power Snatch" +1 Power Snatch EMOM (135/95) Intermediate

What have you done for your fitness in 2016?? Warm-up 15' Alternating Minutes 60" Pigeon 10 cal. Row 10 Ring Dips Skill 5' Plank *every time you break perform 10 OH walking lunges Strength 20 Rep Squats 1 x 20 5-10lbs heavier than last session Metabolic Conditioning Competitive 3 RFT 21 Wall-balls 15