9.30.2022Mogadishu Mile (Time)Mogadishu Mile 4 Rounds for Time 19 KB Ground to Overhead 53/35 19 KB Front Squat 19 KB Push Up Each Hand 400 [...]

9.29.2022Mobility15 minutes with CoachMetcon (AMRAP - Reps)3 min Assault Bike for Calories 2 min rest 3 Min Row for Calories 2 min rest 3 min [...]

9.28.2022Back Squat (5@65%, 5@75%, max @ 85%)Metcon (Time)7 RFT 20 Min CAP 12 HPC 95/65 (rx+ 135/95) 10 Front Squats 8 Push Press 6 SDLHP

9.27.2022Push Press (2x20 60%)MaMaHom (Time)14 RFT 3 HSPU 3 Pull Ups 3 Deadlifts 225/155 Buy out - 5 rope climbsMamaHom Scaled (Time)14 RFT 3 DB [...]

9.26.2022Clean and Jerk (build to 90%, drop to 75% do 5x3)Metcon (AMRAP - Rounds and Reps)9 Min Amrap 12 Burpees 100 m Run 12 Kb [...]

9.25.2022Regular Schedule today 8:30 & 9:30am!Metcon (Time)For time 2000 m row 5 minute rest 1 mile run (flat mile)Metcon (AMRAP - Rounds and Reps)15 min [...]

9.24.2022IN HOUSE LIFT OFF IS TODAY! 7-Noon Clean (1 RM Squat Clean)Deadlift (1 RM )Snatch (1 RM)Clean and Jerk (1 RM)

9.23.20224th Annual In House Lift Off is tomorrow 7am-noon No CF Classes on this dayMetcon (Time)35 Min Cap 800M Run Buy In 6 Rounds 3 [...]

9.22.2022Saturday 7am - gym opens for warm ups - 4th Annual In House Lift Off. Squat Clean, Deadlift, Snatch, Clean & Jerk - choose 1 [...]

9.21.2022Back Squat (5@75%, 3@85%, max @ 95%)Metcon (Time)6 RFT - 12 Min Cap 10 Pull Ups (rx+ Chest 2 Bar) 12 Overhead Lunge 75/55 (rx+ [...]