11.1.2021Wednesday 11/17 5:30pm - Supplements 101 ClinicFront Squat (4x3 80-85%)Metcon (AMRAP - Reps)2xs thru 1:30 min row, 2 minute rest Then 2xs thru 1:30 min amrap 5 SDLHP with KB 53/35 (rx+ 70/53) 5 Push [...]

10.31.2021Happy Halloween! Working out in a costume is the BEST! LAST DAY TO ORDER A 2021 HOODIEPush Press (4x4 70-75%)Metcon (Time)5 RFT 7 Box Jumps 24/20" (rx+ 30/24") 14 DB Deadlifts 30/20# (rx+ 50/35#) 21 [...]

10.30.2021Halloween Costume Contest - bring your A-Game, Nike Gift Card to the winner!Mobility1 min each banded overhead Scorpion Pigeon Couch Ankle flexionNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#MobilityRoll [...]

10.29.2021Metcon (AMRAP - Rounds and Reps)30 min Amrap Run 400 M 10 Thrusters 75/55 (rx+ 115/75) 10 Pull Ups (rx+ C2B) 50 Double Unders 10 Power Cleans 10 Box Dips (rx+ Ring Dips)

10.28.2021Don't forget your costume on Sunday!Split Jerk (4x4 70-75%)Metcon (Time)3 RFT 4 Clean & Jerk 115/75 (rx+ 155/105) 1 Rope Climb 8 Inch Worm (1 wall Walk)

10.27.2021Warm-up2xs 200 m run 50 ft soldier kick, 50 ft bear crawl, 10 wall balls Then 10 Good morning with empty bar, 10 back squat w bar Deadlift (4x4 70-75%)Metcon (Time)8 RFT 8 Deadlift 185/125 [...]