11.13.2019Push Jerk (7x1 record heaviest)Metcon (AMRAP - Rounds and Reps)7 min cindy 5 pull ups 10 push ups 15 squats *3 minute breakMetcon (AMRAP - [...]

11.12.2019Power Clean (7x1 record heaviest)Metcon (AMRAP - Rounds and Reps)12 min amrap 12 kb swings 35/26 (rx+) 53/35 12 KB Snatch 12 Goblet Squat

11.11.2019Veteran's Day Class Schedule: 5:30am 9:00 Youth Weightlifting 10:30am 4:30pm 5:30pmTommy Mac (Time)For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power [...]

11.10.2019Skill Workkipping & butterfly Pull-ups or C2BMetcon (AMRAP - Rounds)5 x3 min AMRAP w 2/min break START AT THE TOP for each new amrap 10 [...]

11.9.2019Accessory Work15 Tricep Press down with a band 8 zottman curl 6 snow angel 6 ATYTMetcon (Time)For Time 500 M Row 400 m Run 100 [...]

11.8.2019It's the LAST OPEN tonight 5:30pm is when you can come in and be judged! Potluck party at the end.Metcon (AMRAP - Rounds and Reps)30 [...]

11.7.2019Deadlift (4x2 87-92%)Metcon (AMRAP - Rounds and Reps)15 min amrap 10 box jumps 24/20 (rx+) 30/24 15 Deadlift 155/105 (rx+) 205/145

11.6.2019Snatch (4x2 85-90%)Metcon (AMRAP - Reps)Tabata 1. HP Snatch 35% 2. Row - Calories 3. OHS same bar 4. Bike - calories 1 min break [...]

11.5.2019Shoulder Press (4x2 87-92%)Metcon (Time)5 RFT 20 Wall Balls 20/14 15 HPC 75/55 (rx+) 115/75 10 Toes To Bar 200 M Run 24 min cap

11.4.2019Front Squat (4x2 87-92%)Metcon (AMRAP - Rounds and Reps)12 min amrap 12 front rack lunge 75/55115/75 (rx+) 12 med ball cleans 20/14 12 KB SDLHP [...]