8.19.2022Lazy Leigh (Time)100 Lunges 90 Push Ups 80 Sit Ups 70 Squats 60 Double Unders 50 KB Swings 53/35 40 Burpees 30 Box Jumps 24/20 [...]

8.18.2022Hang Snatch (SQUAT 6x4 record heaviest)Metcon (AMRAP - Rounds and Reps)2x 3min Amrap W/2 min rest 4 Hang Power Snatch 75/55 (rx+ 115/75) 4 OHS [...]

8.17.2022Push Press (6x4 record heaviest 1x4)Metcon (AMRAP - Rounds and Reps)18 Min Amrap 12 Shoulder Press 45/35 (rx+ 65/55) 8 Pistols 12 Burpees over the [...]

8.16.2022Front Squat (6x4 Record heaviest)Metcon (Time)5 RFT right hand: 5 KB C&J35/26 (rx+ 53/35) 5 KB Single Arm Russian Swings 5 KB Snatch 3 Strict [...]

8.15.2022Deadlift (6x4 record heaviest)Metcon (Weight)15 min EMOM 1.4 Hang Power Cleans, 4 Front Squat, 2 Burpees 2. 12/9 Cal Row/bike/ski (rx+ 15/12) 3. 6 SDLHP [...]

8.14.2022MobilityMobility with CoachSkill WorkRope ClimbsMetcon (Time)3 Rounds 400 M Run 12 Hand Release Push Ups 1 Rope climb then rest 2 minutes THEN 2 rounds [...]

8.13.2022Accessory Work4x7 Bulgarian Split Squat Single Leg Romanian Deadlift ATG Split Squat NordicMetcon (Time)3 RFT 400M Run rest 1 min 8 Manmakers 30/20 (rx+ 50/35) [...]

8.12.2022Metcon (Time)Happy Birthday Coach Janice! 5 RFT 8 C&J 75/55 (rx+ 95/65) 8 Hang Power Snatch 8 Pistols 12 Hollow Rock 12 Box Jumps 24/20" [...]

8.11.2022Push Jerk (4x7 record heaviest)Metcon (AMRAP - Rounds and Reps)18 Min Amrap 20/16 cal bike/ski/row 30 Grasshoppers 20 DB Snatch 30/20 (rx+ 50/35) 3 Wall [...]

8.10.2022Back Squat (4x7 record heaviest)Metcon (AMRAP - Rounds and Reps)8 min Amrap 5 Deadlift 185/125 (rx+ 245/175) 30 Double Unders