7.23.2019Accessory Work4x3 non-ballstic hang snatch, slow muscle snatch to squat 4x Speed ladder drills 4x50 ft death march 4x6 each split squat 4x6 lateral raiseMetcon [...]

7.22.2019Front Squat (4x5 75%)Metcon (AMRAP - Rounds and Reps)18 min amrap 5 squat cleans 75/55 (rx+) 115/75 5 T2B 5 S2OH 5 KBS 53/35 (rx+) [...]

7.21.2019Metcon (AMRAP - Rounds and Reps)2 min amrap 8 wall balls 8 med ball cleans 3 Minute rest then..Metcon (Calories)2 min amrap Row for calories [...]

7.20.2019Power Snatch (5x2 85%)Metcon (Time)For Time 1-2-3-4-5-6-7-8-9-10 Pull Ups (rx+) C2B S2OH 95/65 (rx+) 135/95 Back Squat

7.19.2019Michael (Time)3 Rounds for time of: 800m Run 50 Back Extensions 50 Sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who [...]

7.18.2019Turkish Get Up (8x2 TGU (4x2 each hand))Metcon (AMRAP - Rounds and Reps)3 min amrap 10 box jumps 24/20 (rx+) 30/24 10 OHS 75/55 (rx+) [...]

7.17.2019Happy Birthday Coach Ed!!!Back Squat (5x2 85-90%)Metcon (Time)3 RFT hill 600M 15 thrusters 95/65 15 T2B

7.16.2019Deadlift (5x2 85-90%)Metcon (AMRAP - Rounds and Reps)13 min amrap 15 kb swings 53/35 10 kb C&J 5 headcutter

7.15.2019Clean (5x2 85%)Metcon (AMRAP - Rounds and Reps)9 min amrap 20 double unders 10 HPC 75/55 (rx+) 115/75 12 Front rack lunge

7.14.2019Snatch (5x4 75%)Metcon (Time)5 RFT 8 HPS 75/55 (rx+) 95/65 100 M Run 8 T2B 100 m Run