7.7.20198:30 & 9:30 ONLYMetcon (Weight)16 min emom 1. 18 DB overhead lunge - single arm 30/20 (rx+) 50/35 2. 7 HSPU 3. 5x 5m bear [...]

7.6.20197&8 am only todayFront Squat (3x6 65%)Metcon (AMRAP - Rounds and Reps)2x 3:30 amrap 7 ring dips 7 burpee box jumps 24/20 2:30 restBonus Abs3x [...]

7.5.2019Metcon (AMRAP - Reps)30 min amrap (partner) 1x each person run 400M partner max wall balls (once each person has ran, on to the next [...]

7.4.20191 class today 9:30am with Coach JessDeadlift (3x6 65%)Metcon (Time)For Time 600 M Hill then 2 rounds 15 power cleans 115/75 (rx+) 165/115 15 Front [...]

7.3.2019last class 5:30pmSnatch (3x6 65%)Metcon (Time)For Time 500 M Row 50 KBS 53/35 (rx+) 70/53 40 goblet squat 30 V Ups 20 Push Ups 10 [...]

7.2.2019Split Jerk (3x6 65%)Metcon (AMRAP - Rounds and Reps)18 min amrap 16 burpees over the bar 12 thrusters 75/55 (rx+) 95/65 100 M Run

7.1.2019Accessory Work3x12 inverted KB Press DB Front Raise db lateral raise 3x6 pendlay rows Ring Rows - supersetMetcon (AMRAP - Rounds and Reps)7 min amrap [...]

6.30.2019Regular classes today Skill Workkipping skills apply to pull ups and C2B pull ups Choose 1 to work on MU, Bar MU or T2BDiane (Time)21-15-9 [...]

6.29.2019NO 7am class today - 8 & 9am ONLYClean (4x3 80-85%)Metcon (Time)3 RFT 400M run 40 Front Rack lunge 45/35 (rx+) 75/55 20 T2B

6.28.2019Badger (Time)Three Rounds for time of: 30 'Squat' Cleans, 95# 30 Pull-ups Run 800 meters In honor of Navy Chief Petty Officer Mark Carter, 27, [...]