11.7.2021Signed up for the Pull Up Clinic yet? 11/13 10am with Coach Ty!Metcon (Time)2 mile fun for time. Start with Flat mile and go directly into Hill mileMetcon (AMRAP - Rounds)18 min EMOM 1. 100 [...]

11.6.2021How are you doing with your November Habit?Clean (4x3 80-85%)Metcon (Time)4 RFT 10 Pistols 5 L -pull ups 3 power cleans 85/65 (rx+ 135/95) ThenMetcon (Time)4 RFT 10 Squats 5 C2 Bar pull ups 3 [...]

11.5.2021Skill Session #2 - Pull Ups! Sat 11/13 10am with Coach Ty $40Metcon (AMRAP - Rounds and Reps)Partner Wod 30 min amrap 50 Jump rope (rx+ DU) 30 Toes to Bar 30 OHS 75/55 (rx+ [...]

11.4.2021Supplement 101 clinic 11/17 5:30pm $25Deadlift (4x3 80-85%)Metcon (Weight)21-15-9 Deadlift Hang Squat Clean Shoulder to Overhead 12 min cap. Rx completes all reps under 12 min. score is Weight of barbell

11.3.2021November Habit Challenge - write yours on the door!Shoulder Press (4x3 80-85%)Metcon (AMRAP - Reps)3xs 3:30 amrap, 2:30 rest 25 cal row or bike 20 wall balls max burpees Always start at the top, score [...]

11.2.2021Accessory WorkSkill work Snatch skills developing the pull Hook Grip - snatch Deadlift (finish in power position) Skill Worksnatch Deadlift: 5 @ 70% 1rm 5 @85% 3@ 100% 4x3 @ 110% --then work on Snatch [...]