9.30.2020Tabata This! (5 Rounds for reps)Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute [...]

9.29.20202nd Annual In House Lift off is Sunday, October 18th - 8amShoulder Press (5x3 85%)Metcon (AMRAP - Rounds and Reps)20 min amrap 10 burpees 20 [...]

9.28.2020Hoping that 100 m run OHS wod got you Nancy Ready....Overhead Squat (5x3 85%)Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# [...]

9.27.2020Push Press (4x6 75-80%)Metcon (AMRAP - Reps)tabata 1 minute break between changing exercises 1. Hollow Rock 2. Lunges 3. Plank Up Downs 4. Supermans

9.26.2020Back Squat (4x6 75-80%)Metcon (Time)21-15-9-6-3 Thrusters 75/55 Rx+ 95/65 Hang Power Cleans

9.25.2020Metcon (AMRAP - Rounds)30 min EMOM 1. 15 KBS 35/26 Rx+ 53/35 2. 15 Wall Balls 20/14 3. 12 Burpees RX+ 15 4. row,bike,ski 12/10 [...]

9.24.2020EMOM6 min EMOM 1 snatch pull 1 power snatch 1 OHS 1 Snatch Balance 1 Full Snatch Snatch (5x3 70-75%)Metcon (AMRAP - Rounds and Reps)11 [...]

9.23.2020Skill WorkTabata Double UndersMetcon (Time)12 RFT 4 power cleans 75/55 Rx+ 115/75 4 front squats 4 push jerksBonus Abs3 rounds 20 V Ups 15 Ab [...]

9.22.2020Accessory Work4x6 ATYW hinge reach prone shoulder press DB shoulder pressMetcon (Time)min 0-10 50-40-30-20-10 Double Unders Air SquatsMetcon (Time)min 10-20 50-40-30-20-10 Sit Ups Mountain Climbers

9.21.2020Deadlift (4x6 75-80%)Metcon (Time)min 0-4 row 500 MetersMetcon (Time)min 4-8 2 RFT 10 DL 185/105 Rx+ 225/155 10 Burpees over the barMetcon (Time)min 8-12 400 [...]