2.15.2022Warm-up400 m run 2 x 50 ft. High knees, 50ft butt kickers, 50 ft. Samson stretch, 50 ft. side lunge 15 Tib raises, 15 sec hang from bar w/knees up, 15 air squatsBack Squat (6 [...]

2.14.2022Warm-up3 x 100m run, 10 hollow rock, 10 supermans, 5 inchworms, 10 banded good mornings, 10 Cossack Squats Practice medicine ball workDeadlift (6 x 3 record heaviest set)Metcon (AMRAP - Rounds and Reps)Valentine's Day Partner [...]

2.13.2022Tomorrow is FREE GUEST DAY for Valentine's Day!Warm-upshoulder mobilitySkill Worksingle arm DB OHSMetcon (Time)4 RFT 400 M Run 12 DB OHS 30/20 (rx+ 50/35) 12 Alternating DB Power Cleans

2.12.2022Don't forget to RSVP to the #TeamEvelyn Party!Accessory WorkGo heavy! 3x12 Single Arm Bent over DB Row 3x10 each side Inverted KB Shoulder press 3x12 SDLHP - use KB 3x10 each side Romanian DL 3x10 [...]

2.11.2022Shoulder 2 Overhead Clinic is TOMORROW! 10am! Get signed up!Mr. Joshua (Time)5 Rounds for time of: 400m Run 30 GHD Sit-ups 15 Deadlifts, 250# In honor of SO1 Joshua Thomas Harris, 36, drowned during combat [...]

2.10.2022Push Press (5x5 record heaviest 1x5)Crossfit Games Open 20.4 (Ages 16-54) (Time)For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean [...]