2.9.2020Free Guest DayFlat Mile (Time)Flat Mile - for TimeMetcon (Time)21-15-9 Thrusters 75/55 (rx+) 95/65 Burpees Bonus Abs3x20 Hollow Rock 3x60 Flutter kick

2.8.2020Free Guest Day tomorrow!Accessory Work3x6 Good mornings Single Leg Romanian Deadlifts Bulgarian Split SquatDeadlift (4x2 90%)CrossFit Games Open 11.2 (AMRAP - Rounds and Reps)15-Minute AMRAP [...]

2.7.2020Metcon (AMRAP - Rounds and Reps)Partner Wod - if you drop the bar stop and do 5 burpees each 30 min amrap 60 Overhead squats [...]

2.6.2020Skill WorkRope Climbing HandstandsMetcon (AMRAP - Reps)4 min amrap 1 rope climb (rx+) 2 10 Dumbbell squat cleans 30/20 (rx+) 50/35 2 minute rest 4 [...]

2.5.2020Free Guest Day!Skill Work3x3 of complex - 40% of snatch 1 power snatch 1 Hang Power Snatch 1 Overhead Squat 1 Snatch balance 1 Full [...]

2.4.2020Free Guest Day TOMORROW 2/5!Accessory Workband walking 3x6 Curtsey squat Seated Box JumpBack Squat (4x2 90%)Metcon (Time)3 RFT 400 m Run 30 Double Unders 10 [...]

2.3.2020Accessory Work3x6 ATYT Lateral Raise Front RaisePush Press (4x2 90%)Tabata This! (5 Rounds for reps)Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata [...]

2.2.2020Deadlift (6x3 85%)Metcon (Time)10-9-8-7-6-5-4-3-2-1 Hang Power Snatch 75/55 (rx+) 115/75 lunges rt leg - no weight lunges lt leg jumping squats - no weight

2.1.2020Speed7 x 100 m sprintsMetcon (AMRAP - Reps)2 x thru: 2 min amrap 6 push jerks 95/65 8 med ball cleans 20/14 1:30 rest 2 [...]

1.31.2020Join us this evening 6-9 for Coach Josh & Tim's bday party.Metcon (Time)"Mamba Mentality" ~Rest in Paradise, Kobe & GiGi Bryant~ Buy in 1996 Meter [...]