11.13.2021Deadlift (2x2 90-95%)Metcon (AMRAP - Rounds and Reps)10 min amrap 20 Air Squat 15 Push Ups 10 DB Overhead lunge 25/15 (rx+ 40/25) 5 Handstand Push Ups

11.12.2021Pull Up Clinic is TOMORROW! Are you signed up?Hansen (Time)5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-ups In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah [...]

11.11.2021Last Class is 5:30pm TodayBack Squat (2x1 90-95%)The Newport Crippler (Time)The Newport Crippler 30 Back Squats 225/155 1 Flat MileSF Crippler (Time)30 Back Squats (135/95)/1000mRowChoose between the 2 Cripplers and do 1

11.10.2021Accessory Work3x 5 ATYW 8 Cuba Press 8 Single Leg RDL 8 Banded Sissy Squat 8 Bulgarian Split SquatMetcon (AMRAP - Reps)30 seconds work, 30 seconds rest 4x thru Wall Balls 20/14 KB Snatch 35/26 [...]

11.9.2021HAPPY BIRTHDAY COACH TY!!! Freedom of choice - which Metcon will you do today? Choose 1 and choose wisely ;)Push Press (2x2 90-95%)Metcon (Time)21-18-15-12-9-6 Calories - row,bike,ski Thrusters 75/55 (rx+ 95/65)Metcon (Time)Coach Ty's Birthday WOD [...]

11.8.2021Pull Up Clinic is this Saturday! 10amMobility1 min each banded shoulder banded hip flexor banded pigeon Scorpion CouchHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsMobilityFoam Roll Barbell [...]