4.24.2022Metcon (AMRAP - Rounds)Every 2 minutes on the minute for 4 rounds (32 minutes) 1. 10 C&J 65% 1 RM then rest 2. 200 M Run then rest 3. 10 Front Squat then rest 4. [...]

4.23.2022Individual In House Throwdown TODAYKaren (Time)For Time: 150 Wall-Ball Shots, 20# / 14#Metcon (AMRAP - Reps)Unbroken reps in a row for Karen2k Row (Time)Max Effort 2k Row

4.22.2022Metcon (Time)For Time 100 Sit Ups 90 Walking Lunge 80 Double Unders 70 DB Snatch 30/20 (rx+ 50/35) 60 Wall Balls 20/14 50 KB Swings 53/35 (rx+ 70/53) 400 M Run 30 Push Ups 20 [...]

4.21.2022Deadlift (4x2 90%)Jackie (Time)For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.

4.20.2022individual in house throwdown is this saturday 8amShoulder Press (4x2 90%)Metcon (AMRAP - Rounds and Reps)3x 3 min on 1:30 min rest 6 box jumps 24/20 (rx+ 30/24") 12 Shoulder to overhead 75/55 (rx+ 95/65) [...]

4.19.2022all tanks and t shirts $10Accessory WorkTabata of each - 1 min break between exercises 1. Handstand Hold 2. Ring Support (top of dip) 3. Plank 4. Bear CrawlMetcon (AMRAP - Rounds and Reps)7 min [...]