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

11.22.2019Incredible Hulk (AMRAP - Rounds and Reps)20 min amrap 5 DL 115/75 5 HPC 5 FS 5 PP 5 BS

11.21.2019Skill Workjump ropeMetcon (Calories)1. 4 min row - calories rest 2 minMetcon (AMRAP - Rounds and Reps)4 min amrap 15 sit ups 15 double unders [...]

11.20.2019Front Squat (3x12 65%)Metcon (AMRAP - Rounds and Reps)18 min amrap 50 Double Unders 12 thrusters 95/65 1 Rope Climb

11.19.2019Deadlift (3x12 65%)Metcon (Time)5 RFT 10 Russian KB Swings 35/26 (rx+) 53/35 6 Burpee Box Jump 24/20" 10 HPC 75/55 (rx+) 115/75 6 Burpee over [...]

11.18.2019Push Press (3x12 65%)Metcon (AMRAP - Rounds)16 min emom 1. 14 db snatch 30/20 (rx+) 50/35 2. bike 12/10 (rx+) 15/12 3. 14 Goblet lunge [...]

11.17.2019Deadlift (7x1 record heaviest)Metcon (Time)8 RFT 12 Deadlift 95/65 (rx+) 135/95 8 front squat - same bar 6 burpees over the bar

11.16.2019400m Run (Time)Max Effort 400m Run3 - 400 M run, record the fastest oneMetcon (4 Rounds for reps)4 --> 2 min amraps w/2 min rest [...]

11.15.2019Today is our Barbells for Boobs Event - each class will do Grace! Wear Pink!Grace (Time)For Time: 30 Clean and Jerks, 135# / 95#Metcon (Time)Optional [...]

11.14.2019Back Squat (7x1 record heaviest)Metcon (Time)For Time 100 Sit Ups 100 m Run 100 Jump rope singles (rx+) Doubler Unders 100 m Run 50 Burpees [...]