7.13.2022400m Run (Time)Max Effort 400m Run3 times 2 minute restSpeed3x 200 M Run 1 minute rest 3x100 m run 1 minute restMetcon (Time)min 0-4 500 M Row for timeMetcon (Time)min 4-8 2 RFT 10 Power [...]

7.12.2022Skill Work8 min EMOM 50% 1RM Snatch 1 Muscle Snatch 1 Snatch Balance 1 Hang Snatch 1 Full SnatchSnatch (4x6 60% 1rm)Metcon (Time)4 RFT 400 M Run 12 Burpee Box Jumps 24/20"

7.11.2022Saturday Bar Muscle Up Clinic - 10am. Note Advanced Class is canceled for that day.Skill WorkMax Strict Pull Ups then scale to 4x15 strict pull upsMetcon (AMRAP - Rounds and Reps)22 Min Amrap 20 Wall [...]

7.10.2022Metcon (Time)Team Linda - teams of 4 10-9-8-7-6-5-4-3-2-1 1. Deadlift 205/140 (rx+ 275/185) 2. Bench 135/95 (rx+ 185/125) 3. Clean 95/65 (rx+ 140/100) 4. Spot Bench 3 working, 1 spotting bench. each person completes 10-1 [...]

7.9.2022Front Squat (5@40%, 5@50%, 5@60%, 2 sec down 2 sec hold)Overhead Squat (5@40%, 5@50%, 5@60%, 2 sec down 4 sec hold)Metcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Toes to Bar 1-2-3-4-5-6-7-8-9-10 DB Front Squat 30/20 (rx+ 50/35)10 Toes [...]

7.8.2022Things Fall Apart (AMRAP - Rounds)30 min EMOM min 1 - 1 Strict Round of Cindy mn 2 - 15/12 calorie row min 3 - 12/9 calorie bike min 4 - 15 kb swings 53/35 [...]