All are welcome. If you’re interested in how to look better, feel better, and perform better, our Seminar on Saturday is for you. Learn that maybe low fat high carb nutrition isn’t the Rx for Rx health. Learn that the early worm might not always get the worm. Finally Learn that the instagram videos and people you follow might not be the correct path for you. Please email to RSVP.


1. group 400m run
1a. 3 RNFT:
   15 cal row
   20 singles L/R + 20 double under
   3 burpee broad jump
   20m HS walk
   5 scap pull up + 3 t2b + 3 c2b pull up
2. Press 5-4-3-3-3-3
2a. 5@90
3. for time: (22’ time cap)
    50 cal row
    50 box jump 24/20
    50 KBS 53/35
    50 burpee to target
    50 c2b pull up


1. coaches warm up
2. 10’: muscle clean + hang muscle clean + clean from pockets + split jerk
3. 20’ hang power clean + lo hang power clean + clean
4. 15’: push jerk + 2’’ pause in dip split jerk


Read up, watch, and listen to Gary Taubes. His hypothesis is not popular, but it just may be what saves.