5.2.2022Sign up for the In House Throwdown asapWarm-up4 rounds of Rowling - for every meter above or below 100 meters, it's a 2 burpee penalty. Row wisely :)Metcon (AMRAP - Rounds and Reps)2x5 min amrap [...]

5.1.2022Snatch (build to 1RM)Metcon (Time)Min 0-8 10-9-8-7-6-5-4-3-2-1 Power Snatch 75/55 (rx+ 95/65) Box JumpsMetcon (Time)Min 8-16 1-2-3-4-5-6-7-8-9-10 Box Jumps OHS (same bar)

4.30.20225/7 5th Annual Cindo de Mayo In House Throw down - teams of 4 - Get signed up!Deadlift (build to 1 RM)Metcon (AMRAP - Rounds and Reps)9 min Amrap 12 Push Ups 6 Burpee Pull [...]

4.29.2022Metcon (Time)For Time 2 laps around the block - approximately 3 miles. (rx+ 3 laps)Metcon (Time)Option #2 5K row or ski (rx+ 8K)

4.28.2022Looking for a team for the Throwdown? Write your name on the chalk door!Back Squat (build to 1 RM)DT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# [...]

4.27.202210% off All DFH supplementsSkill WorkTurkish Get ups Windmills KB SnatchMetcon (AMRAP - Rounds)16 Min EMOM 1. 4 TGU 35/26 (rx+ 53/35) 2. 100 M run (rx+ 200M run) 3. 16 KB Snatch 4. 25 [...]