8.28.2021Have you signed up for the In House Lift Off?Metcon (AMRAP - Rounds and Reps)5xs 2 min amrap, 2 min rest *pick up where you left off* 5 Pull Ups 5 Burpees RX+ 2 Ring [...]

8.27.2021Lupo (Time)Partner Wod 1 working at a time - 50 Min cap 1943 M Row 100 wall balls 20/14 90 Deadlift 135/95 80 Hand Release Push Ups 70 Box Jumps 24/20" 60 Toes To Bar [...]

8.26.2021Warm-up200 m run 20 jumping jacks 10 red band pull aparts 10 each side single arm shoulder press with red band 10 pass thrus with red bandShoulder Press (5x5 record heaviest 1x5)Metcon (AMRAP - Rounds [...]

8.25.2021Warm-up200 m run bear crawl burpee broadjump side lunge soldier kick Front rack stretchFront Squat (5x5 record heaviest)Elizabeth (Time)21-15-9 Clean, 135# / 95# Ring DipsSQUAT CLEANSSkill WorkWeightlifting class Stick work: Clean pulls, Clean from position [...]

8.24.2021Burgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat [...]

8.23.2021Time to sign up for the 3rd Anual In House Lift Off!Warm-up400 M Run 10 Jumping Squats 30 Second samson hold each sideAccessory Work5x5 single leg RDL Bulgarian Split Squat single Leg bridge Banded Sissy [...]