The TCF 7's then: 10 Press 115/75 500 m Run 20 Push Press 115/75 500 m Run 30 Push Jerk 115/75

Make sure you know our holiday schedule- 8am-10:30 am class on Thursday (plan on 1.5 hrs) and Open Gym from 9-12 on Friday! BSS 10-10-10 [...]

Make sure you know our holiday schedule- 8am-10:30 am class on Thursday (plan on 1.5 hrs) and Open Gym from 9-12 on Friday! 10 RNDS [...]

40 KBS 53/35 40 HP Snatch 115/75 40 T2B/HKR 40 Bar Facing Burpee 40 KBSDHP 53/35 40 HP Clean 115/75 40 Sit Ups 40 Burpee

"Fran" 21-15-9 Thrusters 95/65 Pull Ups

THURSDAY Rope Climb- please wear protection!!! 2-2-2-2 THEN: 3 RNDS 10 P. Clean 155/105 20 Box Jump 24/20 30 Push Ups 500 M Run  

BSS 10 each leg x 3 sets if never done before- No weight necessary if done before- 75/55 back rack THEN: 15 Min AMRAP: 60 [...]

20 Min AMRAP 200 M Row 100 M Farmers Carry 50/35 (2 DB) 50 M SA OH DB Waiters Walk 50/35 (1 DB)     [...]

for 7 RNDS Alternate between: Min 1 7 push ups or 7 BD or 7RD or 7MU Min 2- 20s Hollow hold (when you can [...]

In honor of our Veterans, we will have a full class schedule and be participating in "Omar" 10 Thrusters 95/65 15 Bar-facing burpees 20 Thrusters [...]