6.17.2019Skill Workdouble unders handstandsMetcon (AMRAP - Rounds and Reps)8 min amrap 4 HSPU 6 C&J 135/95 (rx+) 165/115 15 Double Unders 3 minute break...Annie (Time)50-40-30-20-10 [...]

6.16.2019Happy Father's Day! Metcon (Time)7 Rounds for time (score includes breaks) 100 M Run 50 ft bear crawl 50 ft walking lunge 200 M Kettlebell [...]

6.15.2019Shoulder Press (4x2 85-90%)Metcon (Time)For Time 500 M Row 30 Thrusters 75/55 (rx+) 115/75 20 Toes to Bar 200 m RunAccessory Work5x5 ATWY - light [...]

6.14.2019McGhee (AMRAP - Rounds and Reps)30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24" In honor of Corporal Ryan C. McGhee, 21, [...]

6.13.2019Clean (squat 4x2 85-90%)Metcon (Time)For Time 5-4-3-2-1 Chest to bar pull ups (rx+) Bar Muscle Ups Wall Walks Metcon (Time)SCALED VERSION OF ABOVE WOD for [...]

6.12.2019Coach Lorraine, we will miss you SO much. We are thankful for your friendship, all you've done for us, and look forward to the times [...]

6.11.2019Back Squat (4x2 85-90%)Metcon (AMRAP - Rounds and Reps)4 min amrap 3 Power Cleans 135/95 (rx+) 185/125 30 Double unders 2 min restMetcon (AMRAP - [...]

6.10.2019Snatch (4x2 85%)Metcon (AMRAP - Rounds and Reps)20 min amrap 5 push up 10 wall ball 20/14 15 KB swing 53/35

6.9.2019Deadlift (5x3 80-85%)Metcon (AMRAP - Reps)6 min amrap 5 ring rows 10 pistols 2 min rest 5 HSPU 10 Pistols

6.8.2019Power Clean (3x3 80-85%)Metcon (Time)3 RFT 400 M run 10 squat cleans 95/65 (rx+) 135/95Bonus Abs2 min L Sit 25 Ab Wheel 35 GHD