7.22.2021Warm-up50 ft soldier kick, side lunge, bear crawl, burpee broad jumpStrengthOHS - pause squats 3x3 with 6 second pause - build to heavy setAccessory Work3x6 [...]

7.21.2021Warm-up400 m run 10 each: pvc Pass thru, OHS, GM, Leg kicks 50Ft Samson stretch, 50 ft bear crawlAccessory Work3 rounds 5 ATYW 12 Band [...]

7.20.2021Warm-up200 M Run red band single arm shoulder press 12 each side 10 pass thru with band 5 inch worm Green band stretch on rig [...]

7.19.2021Warm-up400 M run/row/ski 10 pvc: pass thru, OHS, GM, Leg kicks each side Couch stretch 30 sec each sideSkill Work6 min EMOM -45% 1RM (these [...]

7.18.2021Warm-upCouch Stretch 30 sec each side 50 ft soldier kick 50 Ft Burpee Broadjump Calf stretchMetcon (Time)1 block loop - down to home depot, take [...]

7.17.2021Warm-up200 m run 50 ft soldier kicks 50 Ft Samson 50 Ft Side lunge 50 Ft Walking inch worm Empty bar - GM, OHSDeadlift (5@75%, [...]

7.16.2021Warm-up2xs 1 min bike, ski, row 50 ft samson stretch 50 Ft side lunge 10 Scapular pull upsMetcon (Time)8 Rounds for Time 10 Pull Ups [...]

7.15.2021Warm-up400 M Run Red Band - OHS, GM, Pass Thru, single arm shoulder pressSkill WorkRope Climbs Advanced - Peg BoardMetcon (Time)For Time 800 M Run [...]

7.14.2021Getting rid of some used sneakers? Bring them in and we will send them off to Sneakers4Funds - they provide jobs in Haiti and donate [...]

7.13.021Burgener 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 [...]