7.1.2019Accessory Work3x12 inverted KB Press DB Front Raise db lateral raise 3x6 pendlay rows Ring Rows - supersetMetcon (AMRAP - Rounds and Reps)7 min amrap [...]

6.30.2019Regular classes today Skill Workkipping skills apply to pull ups and C2B pull ups Choose 1 to work on MU, Bar MU or T2BDiane (Time)21-15-9 [...]

6.29.2019NO 7am class today - 8 & 9am ONLYClean (4x3 80-85%)Metcon (Time)3 RFT 400M run 40 Front Rack lunge 45/35 (rx+) 75/55 20 T2B

6.28.2019Badger (Time)Three Rounds for time of: 30 'Squat' Cleans, 95# 30 Pull-ups Run 800 meters In honor of Navy Chief Petty Officer Mark Carter, 27, [...]

6.27.2019Push Jerk (4x3 80-85%)Metcon (AMRAP - Reps)Tabata * 1 min break between exercises (clock 4) 1. Row 2. S2OH 75/55 (95/65) 3. Box Jumps 24/20 [...]

6.26.2019Accessory Work3x6 strict pull ups strict dips Ring Dips (max reps)Pull-ups (max reps)Metcon (Time)1 round for time 400 M run 40 burpees - 2 min [...]

6.25.2019Front Squat (4x6 80-85%)Nasty Girls (Time)3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#**20 min cap**

6.24.2019Deadlift (4x3 80-85%)Metcon (AMRAP - Reps)2:30 amrap 10 T2B 10 DB Cleans 30/20 (rx+) 50/35 2:30 min rest 2:30 min amrap 10 med ball cleans [...]

6.23.2019Accessory Work4x6 bulgarian split squat pendalay rowsRope Climb Curtis P (AMRAP - Rounds and Reps)20 Min AMRAP Rope Climbs Curtis P Complex 95/65 1:1 1:2 [...]

6.22.2019Accessory Work4x6 single arm french press zottman curls atwySkill WorkLandline Punch one arm landline rotationMetcon (Time)4x 10 power cleans 95/65 (rx+) 115/75 20 KB Snatch [...]