11.27.20211 class 9 amAccessory Work3x 5 ATYW 5 Prone Press 12 Band Pull Aparts 6 Lateral RaisePendlay Row (5x3 record heaviest 1x3)Metcon (AMRAP - Rounds [...]

11.26.202110:30am & Noon classes todaySmette (Time)with partner For Time 4000 m row/3000 M row (women) while partner A rows Partner B does Amrap: 5 Toes [...]

11.25.20218m wod 9am Yoga 9:45 Paleo Pecan PieMetcon (Time)7 RFT 100 M Farmers Carry 30/20 (rx+ 50/35) 10 DB Hang Squat Clean 10 Pull Ups [...]

11.24.2021Last class today is 4:30pmShoulder Press (5x3 record heaviest 1x3)Metcon (AMRAP - Rounds and Reps)18 min AMRAP 10 Pistols 20 Shoulder to Overhead 75/55 (rx+ [...]

11.23.2021Back Squat (5x3 record heaviest)Metcon (Time)2 RFT 50 Walking Lunge 40 Push Ups 30 Box Jumps 24/20 (rx+ 30/24") 20 Burpees 10 Box Dips (rx+ [...]

11.22.2021Holiday Schedule this week wed last class 4:30pm thanksgiving 8am wod, 9:00 yoga, 9:45 Paleo Pie 11/26 Fri 10:30 & Noon 11/27 9am 11/28 9:30amDeadlift [...]

11.21.2021Mobilitybanded stretching coaches choice 15 minutesMetcon (AMRAP - Reps)3 RFT 400 M Run max pull ups score = pull ups. Put time in notesSkill Workwork [...]

11.20.2021Accessory Work3x 10 glute ham raise partner or GHD 10 hip & back ext. 10 DB Side bend then max L Sit paralletes or rings [...]

11.19.2021Maxton (Time)13 RFT 8 Strict Pull Ups 26 Box Step Ups 24/20" 21 Burpees (RX+ Vest is available)

11.18.2021Tomorrow's the last day for Hat orders :)Warm-up2x 200 m run 10 wall balls 10 each pvc: pass thru, OHS, GM, ROund the world 3 [...]