“Continuous effort, not strength or intelligence, is the key to unlocking your potential.”-Liane Cardes.


1.power clean 1RM in 18 min.

*compare to 01.15.19

for time:

-row 1000m

Performance & Sport

1.clean & jerk 1RM in 18 min.

*compare to 07.03.18

for time:

-75m/60f cal. on bike

Sample Met-con programming for Open Gym:

1.alternating EMOM for 12 min. of:

-5 burpee box jump overs ā€œ24m ā€œ20f

-12m/8f cal. on bike

2.run 45 cal.

post loads and times to comments


Stand it up!


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