8.31.2021Warm-up200 M run/row/ski or 2 min bike red band 10 of each: pass thru OHS GM Single Arm Shoulder Press Pull ApartsSkill WorkPush Jerk technique [...]

8.30.2021Time to sign up for the In House Lift Off! Choose 1 or 2 lifts: Squat clean Deadlift Clean & Jerk Snatch Warm-up400 m Run [...]

8.29.2021Mobility1 min each side: couch stretch pigeon Stretch banded hip stretch banded shoulder scorpionDT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang [...]

8.28.2021Have you signed up for the In House Lift Off?Metcon (AMRAP - Rounds and Reps)5xs 2 min amrap, 2 min rest *pick up where you [...]

8.27.2021Lupo (Time)Partner Wod 1 working at a time - 50 Min cap 1943 M Row 100 wall balls 20/14 90 Deadlift 135/95 80 Hand Release [...]

8.26.2021Warm-up200 m run 20 jumping jacks 10 red band pull aparts 10 each side single arm shoulder press with red band 10 pass thrus with [...]

8.25.2021Warm-up200 m run bear crawl burpee broadjump side lunge soldier kick Front rack stretchFront Squat (5x5 record heaviest)Elizabeth (Time)21-15-9 Clean, 135# / 95# Ring DipsSQUAT [...]

8.24.2021Burgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops [...]

8.23.2021Time to sign up for the 3rd Anual In House Lift Off!Warm-up400 M Run 10 Jumping Squats 30 Second samson hold each sideAccessory Work5x5 single [...]

8.22.2021Warm-up2x 200 m Row 3 inch worms 10 med ball cleans 10 pass thrus, ohs, GM, around the world Skill Workempty bar: clean pulls, hang [...]