1.9.2022Save the date: 2/19 10am-2pm Community Day for Evelyn!Deadlift (3x15 50-65%)Metcon (Time)partner wod 3 rounds each (6 rounds) 2 Rope Climbs 10 HSPU 250M Row partner rests while other works - each partner completes 1 [...]

1.8.20221st Individual In House ThrowDown is Saturday, January 29th. Followed by a birthday celebration for Coach Tim & Coach Josh (1/30). YAY SIGN UP!!! Let's throwdownBack Squat (3x15 50-65%)DT (Time)5 Rounds for time: 12 Deadlifts, [...]

1.7.2022Metcon (AMRAP - Rounds and Reps)25 min Amrap 5 KB Swing Rt 35/26 Rx+ 53/35 5 KB Snatch Rt 5 KB C&J Rt -- 5 KB Swing Left 5 KB Snathc Left 5 C&J Left [...]

1.6.2022Squat Skill Session Saturday 1/15 10am. Squat, Front Squat & Overhead Squat $20 with Coach TyWarm-up200 M Run 50 ft spider man, 50 ft bear crawl 50 singles 20 air squats PVC - OHS, GM, [...]

1.5.2022Skill WorkRing Muscle Up PistolsMetcon (AMRAP - Rounds and Reps)17 min Amrap 3 Muscle Ups 7 DB Hang Power Cleans 50/35 10 PistolsMetcon (AMRAP - Rounds and Reps)SCALED 17 min AMRAP 6 Pull Ups 6 [...]

1.4.2022Warm-up400m run red band 10 each - pass thru, ohs, pull apart, single arm shoulder press Bring Sally Back Squat - because it's fun - and you love it - and now you're warmed upShoulder [...]