2.1.2021Grab your Bingo sheet - Game on!Skill WorkTabata Handstand or reverse Tabata shoulder taps 3x Superset 5 Ring Rows 10 DB RowsMetcon (Time)6 RFT 10 [...]

1.31.2021Deadlift (3x10 60%)Metcon (AMRAP - Reps)2 min on 2 minute rest 1. Bike - calories 2. 6 thrusters 75/55 (rx+) 95/65 6 bar facing burpees [...]

1.30.2021Happy Birthday Coach JoshBack Squat (3x10 60%)Front Rack Lunge (3x6)Grace (Time)For Time: 30 Clean and Jerks, 135# / 95#

1.29.2021Happy Birthday Coach TimMetcon (Time)4 RFT - 40 min cap 20 wall balls 20/14 20 Double Unders 20 KB snatch 35/26 (rx+) 53/35 20 sit [...]

1.28.2021Skill WorkKipping & butterfly Pull Up, T2B C2B Bar MUMetcon (AMRAP - Rounds and Reps)18 min amrap 5 T2B 6 Box Jump 24/20" 7 Pull [...]

1.27.2021Metcon (Time)min 0-6 15-12-9 deadlift 155/105 (rx+) 225/155 Med Ball Cleans 20/14Metcon (Time)min 6-12 ROW bike/ski 45/36Metcon (Time)min 12-18 15-12-9 Russian KB Swings 53/35 (rx+) [...]

1.26.2021Shoulder Press (3x10 60%)Push Jerk (3x3 80%)Metcon (AMRAP - Rounds and Reps)13 min amrap 10 OH Lunge 75/55 (rx+) 95/65 8 power snatch 12 wall [...]

1.25.2020StrengthCleans 2x5 45% 1x5 55% 1x3 65% 1x2 75%Clean (2x2 80%)Crossfit Games Open 18.2 (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb [...]

1.24.2021Deadlift (5 @ 75%, 3 @ 80%, max @ 85%)Bench Press (5x5 75-80%)500m Row (Time)Max Effort 500m Row500 m Ski Erg (Time)

1.23.2021Back Squat (5 @ 75%, 3 @ 80%, Max @ 85%)Metcon (AMRAP - Rounds and Reps)7 min amrap 5 box jumps 24/20" (rx+) 30/24" 3 [...]