5.20.2020SDW 6am, 5:30pmBench Press (5@85%, 3@87%, max @92% Only if you have spotter)Accessory Work4x8 dive bomber push up tricep push up (hands together) wide push [...]

5.19.2020SDW 6am & 6:30pmBack Squat (5@85%, 3@87%, max @92%)Accessory Work4x6 each leg bulgarian split squat single leg bridge curtsey squat side lungeMetcon (AMRAP - Rounds [...]

5.18.2020zoom id 427 378-3512 password 727994 SDW 6am, 5:30pmDeadlift (5@85%, 3@87%, max @ 92%)Accessory Work4x 10 sec towel iso deadlift 10 Good mornings 10 RDL [...]

5.17.2020In house throwdown has been moved to Saturday 5/23 due to rainShoulder Press (3-3-max 87%)Accessory Work4x 6 Prone Snow Angels 6 Front Raise 6 Wagon [...]

5.16.2020Accessory Work3x 8 Single Leg bridge each leg 8 Sissy Squats 50 calf raisesFront Squat (3-3- max 87%)Metcon (AMRAP - Rounds and Reps)3xs 4 min [...]

5.15.2020Tommy Mac (Time)For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# 12 Burpees 12 Push Jerks, 115# [...]

5.14.2020 Coach Lori's Quarantined Bday WodFront Rack Lunge (3x12)Accessory Work4x 6 Bulgarian Split Squat Romanian Deadlift Prone ATYTMetcon (Time)min 5-10 3 RFT 8 Overhead Squats [...]

5.13.2020Push Jerk (3-3-max 87%)Accessory Work3x max HSPU 6 Sotts Press - front rack 12 weighted arm circles forward and 12 backMetcon (Time)8 RFT 10 Hand [...]

5.12.2020Deadlift (3-3 max reps 87%)Accessory Work3x20 supermans 3x10 ea leg Single Romanian DL 3x0 each side single leg weighted bridge 3x30 second side plank each [...]

5.11.2020Thruster (3-3- max 87%)Accessory Work3x 6 seated tuck jumps 20 towel jumping pull ups or kip/butterfly Metcon (Time)For time 2-4-6-8...20 Push Jerk Sit Up Lunge [...]