Today we begin a new cycle. The focus of this particular cycle is on the Front and Back Squats, and the O-lifts – the Snatch and Clean and Jerk. The heavy/important days of this cycle are on Mondays, Wednesdays, and Fridays. This is an 8 week cycle. By the end, we will be retesting the Snatch, Clean and Jerk, Back Squat and Front Squat.

Before class it will be important for you guys to make sure you have your percentages ready prior to coming in, this way we can maximize our time lifting, and not on math. For those who do not have numbers to base off of, you will be going based on feel. Please keep track of your numbers in your log books, this way we can keep you guys on track.

3-Pos Snatch (floor, below, above)


Back Squat:
5 x 5 @70%


AMRAP 7 Minutes:



We are hosting the the inaugural MFLH INVITATIONAL. MFLH stands for Move Fast Lift Heavy and we are proud to have top athletes in the fitness community attending this great event. This event is designed to showcase talent, hard work and excite fans of “sport”. We expect it to be a great day for all in attendance

RSVP Guarantee admission wrist bands will be given out at the door upon entrance to event and guarantee admission.

Click HERE to reserve your free ticket!


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