11.30.2021Accessory Work3x6 each side ATG Split Squat Side lunge 6 Sissy Squat THEN 3x8 Single Arm DB Shoulder press DB Row 12 Banded strict pull upsMetcon (Time)4x 2 Rounds 10 SDLHP 75/55 (rx+ 115/75) 12 [...]

11.29.2021Christmas Party is This SaturdayOverhead Squat (7x1 record heaviest)Overhead Squat (drop to 60% 2x3 w/4 sec pause @ bottom)Metcon (Time)3 RFT 500/400 meters row/bike/ski 21 push ups 12 Toes to Bar (rx+ Strict Toes To [...]

11.28.20211 class 9:30am800m Run (Time)Max Effort 800m Run3 min rest400m Run (Time)Max Effort 400m Run2 min rest - 400m Run (Time)Max Effort 400m Runyes, you're doing it twice200 meter run (Time)200 meter run for time4x [...]

11.27.20211 class 9 amAccessory Work3x 5 ATYW 5 Prone Press 12 Band Pull Aparts 6 Lateral RaisePendlay Row (5x3 record heaviest 1x3)Metcon (AMRAP - Rounds and Reps)12 min amrap 2 Squat Clean 135/95 (rx+ 155/115) [...]

11.26.202110:30am & Noon classes todaySmette (Time)with partner For Time 4000 m row/3000 M row (women) while partner A rows Partner B does Amrap: 5 Toes to Bar 10 Wall Balls 20/14 15 Push Ups Switch [...]

11.25.20218m wod 9am Yoga 9:45 Paleo Pecan PieMetcon (Time)7 RFT 100 M Farmers Carry 30/20 (rx+ 50/35) 10 DB Hang Squat Clean 10 Pull Ups (rx+ C2B) 200 M Run