5.24.2022Mobility15 min mobility w/coach#OllieStrong (AMRAP - Rounds)5 x 3 min amrap w/1 minute rest Score Full Rounds 3 Deadlift 155/105 + 185/125 6 Ring Rows [...]

5.23.2022Murph - 1 week from today 7am or 8:30am class!Front Squat (7x1 record heaviest)Metcon (AMRAP - Rounds and Reps)15 min Amrap 15 Hang Squat Cleans [...]

5.22.2022Flat Mile (Time)Flat Mile - for TimeMetcon (AMRAP - Rounds and Reps)7 min Amrap 12 KB Snatch 35/26 (rx+ 53/35) 12 KB C&J 12 single [...]

5.21.2022Accessory Work3x 6 DB SHoulder press 8 DB Row 6 Prone behind neck press - barbell 5 ATYWMetcon (Time)4 RFT Cal 25/20 Row, bike ski [...]

5.20.2022Holleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155# In honor of U.S. Army Staff [...]

5.19.2022Squat Clean (6x3 record heaviest)Metcon (AMRAP - Rounds and Reps)3x 3:00 min amrap with 1:30 rest 5 Burpees to a 6" target 10 Box Jumps [...]

5.18.2022Push Jerk (6x3 record heaviest)Nicole (AMRAP - Rounds and Reps)20-Minute AMRAP of: 400m Run Max Rep Pull-ups

5.17.2022Murph - Memorial Day 7am & 8:30amBack Squat (6x3 record heaviest)Metcon (Time)For Time 20-15-10-5 Push Ups Hang Power Cleans 95/65 (rx+ 135/95)

5.16.2022Deadlift (6x3 build to max)Metcon (AMRAP - Rounds)12 min EMOM 1. 10 bar facing burpees (rx+ 13) 2. 8 Sq clean thrusters 75/55 (rx+ 115/75) [...]

5.15.2022Mobilitylacrosse ball, foam roll hips - then hip stretchesStrengthSumo Squats - 2 sec pause at bottom. 3x5 increase weightMetcon (AMRAP - Rounds and Reps)11 min [...]