Hey all,

Dont forget to mark your calenders for this Saturday’s events. We have our oly club and team wod in the morning followed by baby Jade’s funeral service for those who can make it. Click on the link to donate to the cause. Then in the evening we have the C.A.L. Saturday Night Lights Co-Ed Team Competition. We always role deep with support lets not make this weekend any different. Together We are One!



500 M. Row (Easy)

500 M. Row (Mod.)

500 M. Row (Sprint)


7 Min. of Handstand Walking

*Work on your technique and skills. Get vertical and have fun!


Power Squat Clean

3 @ 75%

3 @ 80%

3×3 @ 90%



3 Rounds
10 Power Clean (205/135) (185/125) (165/110) (155/105)
200m Run
10 HSPU’s
50 Double Unders
*Adv. may go as heavy as 225#. Please scale weight accordingly to demonstrate solid technically sound lifts. May sub. HSPU for H.R. Push Ups or Vertical Push Ups accordingly.



Foam Roll

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