12.22.2021Deadlift (3@70%, 3@80%, max @ 90%)Metcon (Time)4 RFT 30 Cal (row,bike,ski) 5 Ring Muscle Ups 50 Air SquatsWarm-upWeight Lifting 4:30pm 3xs 10 Cal Row, 10 burpeesStrength3xs Barbell Bicep Curls to failure 45/35 (rx+ 75/55) - [...]

12.21.2021Overhead Squat (3@70%, 3@80%, max @ 90%)Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

12.20.2021Push Press (3@70%, 3@80%, max @ 90%)Metcon (Time)5 RFT 7 DB Cleans 50/35 7 DB Push Press 20 Ft DB Walking LungeAccessory WorkWeight Lifting Class 4:30pm Reverse Tabata on Assault Bike Dynamic Bands 3x5 ATYW [...]

12.19.2021Warm-up800 m run & dynamic stretchingHill Mile (Time)Hill Mile for TimeMetcon (Time)For Time 1000 M Row 50 Push Ups 50 Lunges w/Plate overhead (elbows locked) 45/25

12.18.2021Clean and Jerk (build to heavy single, drop 20% for 3x3)Metcon (Time)For Time 150 KB Swings 50/35 (rx+ 70/53) start every minute with 2 Squat Cleans 115/75 (rx+ 135/95 20 MIN CAP

12.17.021Bradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-unders In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on [...]