1.28.2022Skill WorkHandstand Push UpsHolleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155# In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, [...]

1.27.2022Deadlift (4x3 80-90%)Metcon (Time)3 RFT 100M Run 10 Box Dips (rx+ ring dips) 15 DB Deadlift 30/20 (rx+ 50/35) 100 M Farmers Carry - DB (don't drop them)Bonus Abs3x 10 Ab Wheel 50 Heel Taps [...]

1.26.2022sat 8am - In house Throwdown - Let's Do this!Push Press (4x3 80-90%)Metcon (AMRAP - Rounds and Reps)4x: 3 min amrap w/ 1:30 min rest 8 Push Press 75/55 (rx+ 95/65) 6 Bar Facing Burpees [...]

1.25.2022Get signed up for the In House Throwdown this Saturday! Fran & Scaled Fran! $10 Followed by a bday party for Coaches Tim & JoshAccessory Work2x 5 ATYW 20 Band Pull Aparts 15 Unbroken Ring [...]

1.24.2022Re-test of "925"925 Level 1 (Time)5 RFT 15 Box Jumps 24/20" 10 Thrusters 95/65 (rx+ 135/95) 250 M Row rest 2 minutes after Every Round925 Level 2 (Time)5 RFT 15 Box jumps or step ups [...]

1.23.2022Shoulder Press (3x5 70-80%)Metcon (Time)5 RFT 400 M Run 12 Hang Squat Snatch 75/55 (rx+ 115/75) 8 Bar Facing Burpees 12 Push Jerks