11.17.2019Deadlift (7x1 record heaviest)Metcon (Time)8 RFT 12 Deadlift 95/65 (rx+) 135/95 8 front squat - same bar 6 burpees over the bar

11.16.2019400m Run (Time)Max Effort 400m Run3 - 400 M run, record the fastest oneMetcon (4 Rounds for reps)4 --> 2 min amraps w/2 min rest [...]

11.15.2019Today is our Barbells for Boobs Event - each class will do Grace! Wear Pink!Grace (Time)For Time: 30 Clean and Jerks, 135# / 95#Metcon (Time)Optional [...]

11.14.2019Back Squat (7x1 record heaviest)Metcon (Time)For Time 100 Sit Ups 100 m Run 100 Jump rope singles (rx+) Doubler Unders 100 m Run 50 Burpees [...]

11.13.2019Push Jerk (7x1 record heaviest)Metcon (AMRAP - Rounds and Reps)7 min cindy 5 pull ups 10 push ups 15 squats *3 minute breakMetcon (AMRAP - [...]

11.12.2019Power Clean (7x1 record heaviest)Metcon (AMRAP - Rounds and Reps)12 min amrap 12 kb swings 35/26 (rx+) 53/35 12 KB Snatch 12 Goblet Squat

11.11.2019Veteran's Day Class Schedule: 5:30am 9:00 Youth Weightlifting 10:30am 4:30pm 5:30pmTommy Mac (Time)For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power [...]

11.10.2019Skill Workkipping & butterfly Pull-ups or C2BMetcon (AMRAP - Rounds)5 x3 min AMRAP w 2/min break START AT THE TOP for each new amrap 10 [...]

11.9.2019Accessory Work15 Tricep Press down with a band 8 zottman curl 6 snow angel 6 ATYTMetcon (Time)For Time 500 M Row 400 m Run 100 [...]

11.8.2019It's the LAST OPEN tonight 5:30pm is when you can come in and be judged! Potluck party at the end.Metcon (AMRAP - Rounds and Reps)30 [...]