5.20.2022Holleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155# In honor of U.S. Army Staff [...]

5.19.2022Squat Clean (6x3 record heaviest)Metcon (AMRAP - Rounds and Reps)3x 3:00 min amrap with 1:30 rest 5 Burpees to a 6" target 10 Box Jumps [...]

5.18.2022Push Jerk (6x3 record heaviest)Nicole (AMRAP - Rounds and Reps)20-Minute AMRAP of: 400m Run Max Rep Pull-ups

5.17.2022Murph - Memorial Day 7am & 8:30amBack Squat (6x3 record heaviest)Metcon (Time)For Time 20-15-10-5 Push Ups Hang Power Cleans 95/65 (rx+ 135/95)

5.16.2022Deadlift (6x3 build to max)Metcon (AMRAP - Rounds)12 min EMOM 1. 10 bar facing burpees (rx+ 13) 2. 8 Sq clean thrusters 75/55 (rx+ 115/75) [...]

5.15.2022Mobilitylacrosse ball, foam roll hips - then hip stretchesStrengthSumo Squats - 2 sec pause at bottom. 3x5 increase weightMetcon (AMRAP - Rounds and Reps)11 min [...]

5.14.2022Coach Lori's Birthday WodMetcon (Time)45 Hard Buy in - 14 burpees ----- 45 Overhead Squats 75/55 45 Jumping Pull ups 45 Med Ball Sit Ups [...]

5.13.2022Metcon (AMRAP - Rounds)30 min EMOM 1. 100 m Run (rx+ 200) 2. 12 box step ups 35/20" 24/20" (rx+ 50/35) 3. 20 Sit Ups [...]

5.12.2022Shoulder Press (5x5 increase wt)Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

5.11.2022Accessory Work5x5 each: Bulgarian Split Squat Single Leg RDL Banded Sissy Squat NordicsMetcon (Time)4 RFT 20 Wall Balls 20/14 (rx+ 30/20) 10 Burpee Box Jumps [...]