4.14.2022Skill WorkThruster - build to set of 5 - above workout weight) Rowing: 10 cal legs only, 10 cal hips only, 10 cal arms only, 10 cal 1-2-3, 10 cal rowMetcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Thrusters [...]

4.13.2022Join us tonight for Clean crafted, organic wine tasting and mobility! Free event :)Sumo Deadlift (4x5 80%)Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

4.12.2022Back Squat (4x5 80%)Metcon (AMRAP - Reps)5 min amrap 6 ring rows 10 Box Jumps 24/20" 2 min rest 5 min amrap 6 DB Hang Squat Cleans 35/20 (rx+ 50/35) 10 Renegade Rows Score total [...]

4.11.2022Wine down Wednesday this week! 6pm - don't forget to RSVP!Snatch Pull (3x5 100%)Skill Work2x5 Power snatch & snatch balance 50%Snatch (3x5 80% - SQUAT)Metcon (AMRAP - Reps)Tabata: 1. Hang Power Snatch 45/33 (rx+ 75/55) [...]

4.10.2022The Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesMobilitymobility with Coach

4.9.2022Push Press (4x6 65%)Metcon (AMRAP - Rounds and Reps)12 min amrap 20 KB Snatch 35/26 (rx+ 53/35) 20 Box Jump Overs 24/20" 20 Sit Ups