12.22.2020Regular Schedule TodayPush Press (5 @85%, 3@ 87%, Max @ 92%)Metcon (AMRAP - Rounds and Reps)18 min amrap 3: Chest to Bar pull ups 3: [...]

12.21.2020Regular schedule todayFront Squat (5 @ 85%, 3 @ 87%, max reps @ 92%)Metcon (AMRAP - Rounds and Reps)12 min amrap 4 HSPU 6 Ring [...]

12.20.2020Shoulder Press (3-3-max 87%)Metcon (AMRAP - Reps)Tabata - 1 min break between exercises 1. Hold bottom of OHS 45/35 2. Bar Facing Burpees 3. Hollow [...]

12.19.2020Back Squat (3-3-max 87%)Metcon (Time)4 RFT 30 Double Unders 12 Power Snatch 75/55 (rx+) 95/65 12 OH Lunge

12.18.2020Fri-Yay! We did this back on 2.21.2020 - see how those Gainz are coming!Metcon (AMRAP - Rounds and Reps)35 min amrap 50 KB Swing 35/26 [...]

12.17.2020Clean and Jerk (4x2 85+%)Metcon (Time)For Time 1000 M row 15 Power Cleans 115/75 (rx+) 155/105 15 Push Ups 15 Front Squats 15 Push Ups [...]

12.16.2020Candy's Bday wod (bday was 12/15) Cheers to Candy, who has been consistent with her Monday, Wednesday, Friday 10:30am workouts for almost a decade!Front Squat [...]

12.15.2020Accessory Work4x 10 Back extension 10 Banded Hamstring Curl 10 Band leg etension 20 ft each direction banded leg walkFran (Time)21-15-9 Thrusters, 95# / 65# [...]

12.14.2020Deadlift (3,3,max 87%)Metcon (Calories)2 min assault bike OR ski erg for calories 2 minute restMetcon (AMRAP - Rounds and Reps)2 min amrap 5 burpee box [...]

12.13.2020Accessory Work3x 8 Band Pull Aparts 8 Zottman Curls 6 Cuban Press 8 Knees to floor sissy squatsMary (AMRAP - Rounds and Reps)20-Minute AMRAP of: [...]