6.27.2022Warm-upSumo Back Squat 3x5 50-65% of Back SquatBack Squat (5@75%, 3@85%, max @ 95%)Metcon (Time)10-9-8-7-6-5-4-3-2-1 SDLHP 75/55 (rx+ 95/65) Chest 2 Bar Pull Ups

6.26.20228:30am ONLY todayMetcon (Weight)6 min EMOM 1 Power Snatch 50% 1rm snatch 1 Snatch Balance 1 Hang Squat Snatch 1 Full SnatchSnatch (4x2 full snatch 85%)Metcon (Weight)12 Min EMOM 1. 8 OH Lunge + 4 [...]

6.25.2022Tomorrow, Sunday 6/26 - 8:30am ONLYSkill WorkRope ClimbsMetcon (AMRAP - Reps)5 Min Max Rope Climbs 2 min RestMetcon (Calories)5 min max cal bike 2 min restMetcon (AMRAP - Reps)5 min Max Wall Balls 2 minute [...]

6.24.2022Bradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-unders In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on [...]

6.23.2022MobilityBanded Shoulders & HipsMetcon (Time)6 RFT 100 M Run 5 C&J 95/65 (rx+ 135/95) 6 burpee box jump 24/20"Bonus Abs4x10 - 20 GHD Sit Ups

6.22.2022Sumo Deadlift (3@80%, 3@85%, max @ 90%)Metcon (Time)60/50 Cal Buy in row/bike/ski 2 Rounds : 15 OHS 75/55 (rx+ 95/65) 20 Burpees 25 Wall Ball 20/14# 30 Sit Ups Buy Out: 200M run