5.30.20222 Classes Today 7am 8:30amMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or [...]

5.29.2022Overhead Squat (7x1 record heaviest)Metcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Squat Snatch 75/55 (rx+ 115/75) 1-2-3-4-5-6-7-8-9-10 Burpee Box Jump 24/20" 10-1, 9-2, 8-3...you get it

5.28.2022Push Press (7x1 record heaviest)Metcon (Time)3 RFT 400 M Run 1 Rope Climb 12 Wall Balls 20/14

5.27.2022Metcon (AMRAP - Rounds and Reps)Partner Wod 30 min AMRAP 5 Pull Ups 8/6 Cal row/bike/ski/run 6 Thrusters 75/55 (rx+ 95/65) 10 Sit Ups *each [...]

5.26.2022Deadlift (7x1 record heaviest)Metcon (AMRAP - Rounds and Reps)7 min AMRAP 5 HSPU 10 Front Rack Lunge w/DB 30/20 (rx+ 50/35)

5.25.2022Metcon (AMRAP - Rounds)20 min E2MOM 2 rounds: 8 T2B 16 DB Snatch 35/20 (rx+ 50/35)Skill Workpistols - work on progressions 4x10 @ your progression [...]

5.24.2022Mobility15 min mobility w/coach#OllieStrong (AMRAP - Rounds)5 x 3 min amrap w/1 minute rest Score Full Rounds 3 Deadlift 155/105 + 185/125 6 Ring Rows [...]

5.23.2022Murph - 1 week from today 7am or 8:30am class!Front Squat (7x1 record heaviest)Metcon (AMRAP - Rounds and Reps)15 min Amrap 15 Hang Squat Cleans [...]

5.22.2022Flat Mile (Time)Flat Mile - for TimeMetcon (AMRAP - Rounds and Reps)7 min Amrap 12 KB Snatch 35/26 (rx+ 53/35) 12 KB C&J 12 single [...]

5.21.2022Accessory Work3x 6 DB SHoulder press 8 DB Row 6 Prone behind neck press - barbell 5 ATYWMetcon (Time)4 RFT Cal 25/20 Row, bike ski [...]