9.29.2022Mobility15 minutes with CoachMetcon (AMRAP - Reps)3 min Assault Bike for Calories 2 min rest 3 Min Row for Calories 2 min rest 3 min Cindy: 5 pull ups 10 Push ups 15 Squats 2 [...]

9.28.2022Back Squat (5@65%, 5@75%, max @ 85%)Metcon (Time)7 RFT 20 Min CAP 12 HPC 95/65 (rx+ 135/95) 10 Front Squats 8 Push Press 6 SDLHP

9.27.2022Push Press (2x20 60%)MaMaHom (Time)14 RFT 3 HSPU 3 Pull Ups 3 Deadlifts 225/155 Buy out - 5 rope climbsMamaHom Scaled (Time)14 RFT 3 DB Push Pres 25/15 3 Jumping Pull Ups in Rings 3 [...]

9.26.2022Clean and Jerk (build to 90%, drop to 75% do 5x3)Metcon (AMRAP - Rounds and Reps)9 Min Amrap 12 Burpees 100 m Run 12 Kb Swings 53/35 (rx+ 70/53)

9.25.2022Regular Schedule today 8:30 & 9:30am!Metcon (Time)For time 2000 m row 5 minute rest 1 mile run (flat mile)Metcon (AMRAP - Rounds and Reps)15 min Amrap 8 Toes 2 Bar 6 Squat Snatches 75/55 (rx+ [...]

9.24.2022IN HOUSE LIFT OFF IS TODAY! 7-Noon Clean (1 RM Squat Clean)Deadlift (1 RM )Snatch (1 RM)Clean and Jerk (1 RM)