9.20.2021Warm-up400 M Run 5 inch worms 50 ft soldier kick, samson Stretch 10 Good Mornings, back Squat, stiff leg DLDeadlift (5@75%, 5@80%, Max @ 85%)Metcon (AMRAP - Reps)2:30 min amrap: 20 Grasshoppers 20 Double Unders [...]

9.19.2021Today is the In House Lift Off - there are No CF classes today.Clean (Weight)Deadlift (Weight)Snatch (Weight)Clean and Jerk (Weight)

9.18.20213rd Annual In House Lift off Followed by Community Day Potluck is tomorrow! 8amBack Squat (7x1 record heaviest)Metcon (AMRAP - Rounds and Reps)5 min amrap 5 HSPU 8 OHS 75/55 Rx+ 115/75 PLEASE NOTE THE [...]

9.17.2021Sunday - 3rd Annual In House LIft off - get signed up! No CF classes that day Community Potluck following eventMetcon (AMRAP - Reps)Teams of 3 each team spends 3 minutes on each. divide work [...]

9.16.2021Get signed up for the in house lift off! Sunday 8pm, it's going to be a blast!!Mobility1 min each (or each side) band shoulder scorpion - straight arm, bent arm Downward Dog Couch Stretch Pigeon [...]

9.15.2021Warm-upCouch Stretch soldier kick samson stretch good morning leg kicks pigeon StretchHill 600 M for time (Time)hill 6003 x hill 600 M - start every 6 minutes. Record FASTEST time of the 3Metcon (Time)3 RFT [...]