1.22.2022CrossFit Games Open 16.4 (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts 55 Wall-Ball Shots 55 Calorie Row 55 Handstand Push-ups Boys 14-15 - 135# Deadlift + 14# Wall-Ball Boys 16-17 - 185# Deadlift + 20# Wall-Ball [...]

1.21.2022Get signed up for the inhouse throwdown - individual edition - FRAN Followed by a Bday party for Coaches Tim & JoshCoe (Time)Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-ups In honor [...]

1.20.2022Skill Work3x 15 TIB Raise 15 Calf Raise 15 KOT calf raise 10 single leg RDL 10 ATG Split Squat 10 Glute Bridge 10 Partner Nordic (glute ham raise) Metcon (AMRAP - Reps)6 min Amrap [...]

1.19.2022Warm-up400 M Green band upper body stretches on the rig Empty Bar - Power Clean skill work HSPU progressionPower Clean (3x5 70-80%)CrossFit Games Open 15.4 (AMRAP - Reps)8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, [...]

1.18.2022Time to sign up for the In House Throwdown!Warm-up2 rounds 200 M Run 50 ft each: solider kick, burpee broad jump, Side Lunge, Samson stretch 10 jumping squats 30 second pigeon stretch each sideBack Squat [...]

1.17.2022Get signed up for the In House Throwdown - Individual Edition - Fran & Scaled Fran 1/29 followed by a Bday party for coaches Tim & JoshWarm-up50 ft soldier kick, 50 ft samson stretch, 50 [...]