12.2.2019Skill Workring Muscle Ups False Grip pull ups/dips work on skill and strength 6x3 of Your progressionMetcon (AMRAP - Rounds and Reps)12 min amrap 5 [...]

12.1.20191 class today 8:30amShoulder Press (5@65%, 5@75%, max @ 85%)Metcon (AMRAP - Rounds and Reps)15 min amrap 6 DB C&J left hand 30/20 (rx+) 50/35 [...]

11.30.20191 class today 9amFront Squat (5@65%, 5@75%, max 85%)Metcon (AMRAP - Rounds and Reps)10 min amrap 8 KB Kayakers 35/26 (rx+) 53/35 10 Toes to [...]

11.29.2019CLASS TIMES: 5:30am, 9:00 YOUTH WEIGHTLIFTING, 10:30am, 5:30pmSaman (Time)8 Rounds for Time: 13 Deadlifts (185lb/125lb) 17 Wall Balls (20lb/14lb) 400m run Saman Kunan died after [...]

11.28.20191 Class today 9am!Metcon (AMRAP - Rounds and Reps)30 min amrap 200 M farmers Carry 35/26 (rx+) 53/35 100 M Waiter walk 25/15 (rx+) 45/25 [...]

11.27.2019Last Class is 5:30pm todayAccessory Work4x6 Cuban press Zottman Curl ATYT 3x12 Back Extensions Curtsey SquatsMetcon (AMRAP - Reps)1 min on 1 min rest 1. [...]

11.26.2019Back Squat (5@65%, 5@ 75%, max reps 85%)Metcon (AMRAP - Rounds and Reps)3 --> 4 min amraps, with 1:30 minute break Pick up where you [...]

11.25.2019Skill Workhang sqaut clean 4x2 50% 3x2 60% 2x2 70%Hang Clean (3x1 80%)Metcon (AMRAP - Rounds and Reps)17 min amrap 4 HSPU 8 Goblet Squats [...]

11.24.2019Metcon (Time)3 rft 12 T2B 15 Box Jumps 24/20" rest 1 minuteFlat Mile (Time)Flat Mile - for Timerest 1 minuteMetcon (Time)3 rft 12 pull ups [...]

11.23.2019Skill Work3x2 satch balance 50% 3x2 hang snatch 60%Snatch (3x2 85%)Metcon (Time)5 RFT 20 KBS 53/35 (rx+) 70/53 20 wall balls 20/14 200 M Run