6.3.2022Metcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Clean & Jerk 95/65 (rx+ 135/95) Bar Facing Burpees 10 Cal Row (10 cal each round) or Bike

6.2.2022MobilityShoulder Mobility w/CoachMetcon (AMRAP - Rounds)E2MOM - 20 minutes 2 rounds - 6 Pull Ups (rx+ c2B) 8 Hang Power Snatch 75/55 (rx+ 95/65)Bonus Abs3x 10 Ab Wheel 50 Heel Taps *Superset*

6.1.2020800m Run (Time)Max Effort 800m Run3 min rest400m Run (Time)Max Effort 400m Run2x400m runs - 2 min rest200 meter run (Time)200 meter run for time3x200 m run - 1 min rest100 Meter Run (Time)100 Meter [...]

5.31.2022Shoulder Press (5x8 record heaviest )Metcon (AMRAP - Reps)Tabata - 1 min break between each exercise 1 . Cal - row/bike/ski/run 2. DB Hang Power Clean 30/20(rx+ 50/35) 3. DB Shoulder to Overhead 4. Kayakers [...]

5.30.20222 Classes Today 7am 8:30amMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael [...]

5.29.2022Overhead Squat (7x1 record heaviest)Metcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Squat Snatch 75/55 (rx+ 115/75) 1-2-3-4-5-6-7-8-9-10 Burpee Box Jump 24/20" 10-1, 9-2, 8-3...you get it