3.28.2020zoom today at 8am with coach JoshShoulder Press (6x2 90-95%)Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsMetcon (Time)4 sets 8 ea. side Doorway [...]

3.27.2020friday zoom schedule 7 am 5:30pm Metcon (AMRAP - Rounds and Reps)40 minute amrap 10 box jumps 24/20 10 Toes To Bar 20 Wall Balls [...]

3.26.2020thursday zoom class times: 9:30am & 5:30pmSkill Workclean & jerk work 3x3 High Hang Clean 40% 3x3 Push Jerk 40% 3x2 Hang Clean 50% 3x2 [...]

3.25.2020You guys are doing a great job! Way to lead by example!Deadlift (6x2 90-95%)Metcon (AMRAP - Reps)2xs each 2 min amrap 2 minute rest 1. [...]

3.24.2020Accessory Work5x6 ATYT Lateral Raise Front Raise Single Arm Dumbbell Press 3x10 each side mermaids side crunch https://youtu.be/EBZFeRcM5eUMetcon (Time)5 RFT 15 chair dips + Ring [...]

3.23.2020Front Squat (6x2 90-95%)Metcon (AMRAP - Rounds and Reps)18 min amrap 10 T2B 20 Deadlift 95/65 + 115/75 10 Jumping Squat 10 windshield wipers 20 [...]

3.22.2020Advanced extra options are under CrossFitShoulder Press (5x4 80-85%)Metcon (AMRAP - Rounds)20 min emom 1. 100 m row, bike, run 2. 10 Burpees + 12 [...]

3.21.2020How's the 10,000 rep challenge coming along?Snatch (5x4 75-80%)Metcon (Time)For Time 40-30-20-10 Wall Balls 20/14 DB Snatch 30/20 (rx+) 50/30 Bonus AbsTabata Hollow RockMetcon (Time)Strength: [...]

3.20.202010,000 rep challenge (AMRAP - Reps)First person to hit 10,000 reps wins! 1000 reps of the following 10 exercises. You can partition however you like! [...]

3.19.2020Remember, your reps from Wedneday count on the 10,000 rep challenge. Keep entering your new total everyday, use the comment field to show the breakdown!!10,000 [...]