9.22.2022Saturday 7am - gym opens for warm ups - 4th Annual In House Lift Off. Squat Clean, Deadlift, Snatch, Clean & Jerk - choose 1 or 2 liftsAccessory Work3x 4 ATYW 6 each Bulgarian Split [...]

9.21.2022Back Squat (5@75%, 3@85%, max @ 95%)Metcon (Time)6 RFT - 12 Min Cap 10 Pull Ups (rx+ Chest 2 Bar) 12 Overhead Lunge 75/55 (rx+ 95/65) 24 Double Unders

9.20.2022No Classes THIS Saturday, some participate in the 4th Annual In House Lift Off!Power Clean (5@ 75%, 3@85%, Max @ 95%)Metcon (AMRAP - Reps)Tabata: 1. KB SDLHP 35/26 (rx+ 53/35) 1 min rest 2. KB [...]

9.19.2022Have you signed up for your lifts? This Saturday is the 4th Annual In House LIft Off! 7-NoonPush Jerk (5@75%, 3@85%, max @ 95%)Metcon (AMRAP - Reps)<p>4 min Amrap<br />6 Box Jumps 24/20" (rx+ 30/24”)<br [...]

9.18.2022Squat & Run (AMRAP - Rounds and Reps)30 min amrap 10 back squat 45/35 100 m run 20 back squat 45/35 200 m run Add 30#/20# to your back squat each round 10 back squats [...]

9.17.2022Accessory Work3x5 ATYW Cuban Press Sotts Press 4x5 Single Leg RDL (each) 4x8 Med Ball Hamstring Curl 4x8 ATG Split Squat Each SideMetcon (Time)20 Rounds for Time 1 KB Swing 35/26 (rx+ 53/35) 1 KB [...]