6.18.2021Make sure you sign up for the In House throwdown!Warm-up200 M Run or Row length of gym soldier kick return samson stretch length of gym [...]

6.17.2021Warm-up20 jumping jacks 10 pvc pass thru, OHS, Good Morning, leg kicks and around te world empty bar - 10 shoulder pressShoulder Press (7x1 record [...]

6.16.2021Warm-up400 m run or row airplane crash stretch - 30 sec each side red band prone pull aparts red band single arm shoulder press - [...]

6.15.2021Warm-up200 m row or run - green band on the rig stretches for hips length of gym solider kick, return with bear crawl length of [...]

6.14.2021Warm-up400 m row or run 10 pvc pass thrus good morning OHS round the world each direction 30 second couch stretch each side length of [...]

6.13.2021Accessory Work3x each leg 5 bulgarian split squat 5 Sissy Squat 5 Curtsey Squat 5 single leg Romanian DL 5 Weighted single leg bridge Metcon [...]

6.12.2021Accessory Work3x 5ATYW 8 Cuban Press 5 Prone Press 5 each hand Inverted KB PressMetcon (Time)5 RFT 15 Thrusters 75/55 + 95/65 20/17 Row/Bike/Ski calories

6.11.2021Nutts (Time)10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30" 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# Plate [...]

6.10.2021Clean and Jerk (6x3 record heaviest 1x3)Metcon (AMRAP - Rounds and Reps)3xs 3 min work 2 minute rest. pick up were you left off 5 [...]

6.9.2021Push Press (6x3 record heaviest 1x3)Metcon (Time)7 RFT 6 DB C&J 2 dumbbells 30/20 + 50/35 8 renegade rows 10 Front Rack Lunge 100 M [...]