9.16.2020Deadlift (2x20 65%)Metcon (Time)5 RFT 12 power cleans 75/55 (rx+) 115/75 12 KB Swings 53/35 (rx+) 70/53 12 GOblet Squats

9.15.2020Accessory Work5x5 pendlay rows snow angels prone behind neck shoulder press barbell hinge reachMetcon (AMRAP - Rounds and Reps)5 min amrap 6 T2B or V [...]

9.14.2020Shoulder Press (2x 20 65%)Metcon (AMRAP - Rounds)16 min EMOM 1. 1 round of Cindy - 5 pull ups, 10 Push Ups, 15 Air Squats [...]

9.13.2020Front Rack Lunge (4x6 record heaviest)Metcon (AMRAP - Rounds and Reps)2 x 3 min amrap 1 min break Curtis P Complex power clean 75/55 (rx+) [...]

9.12.2020Split Jerk (4x2 90%)Metcon (Time)9 Rounds For Time 11 thrusters 45/35 9 SDLHP 11 Jumping Squats

9.11.2020Never ForgetCFSR Never Forget (Time)"Never Forget" 2001 meter run buy in - hill mile plus 400 Meters 3 RFT 9 front squats 135/95 11 Push [...]

9.10.2020Snatch (4x2 90%)Metcon (Time)3 RFT 20 wall balls 20/14 20 Kayakers 20 DB Snatch 20/30 (rx+) 50/35 20 V Ups

9.9.2020Back Squat (4x2 90-95%)Metcon (Time)min 0-4 50/40 calories row or bikeMetcon (Time)min 4-8 3 RFT 3 hang power cleans 95/65 (rx+) 135/95 6 push ups [...]

9.8.2020Deadlift (4x2 90-95%)Metcon (AMRAP - Rounds and Reps)9 min amrap 11 KB Tater 35/26 (rx+) 53/35 11 KB SDLHP 11 Hollow Rocks

9.7.2020Labor Day Hours - Regular Class ScheduleTommy Mac (Time)For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# [...]