7.17.2021Warm-up200 m run 50 ft soldier kicks 50 Ft Samson 50 Ft Side lunge 50 Ft Walking inch worm Empty bar - GM, OHSDeadlift (5@75%, 3@85%, max @ 95%)Metcon (AMRAP - Rounds and Reps)2xs thru [...]

7.16.2021Warm-up2xs 1 min bike, ski, row 50 ft samson stretch 50 Ft side lunge 10 Scapular pull upsMetcon (Time)8 Rounds for Time 10 Pull Ups 10 Cal row/ski/bike 10 Toes 2 Bar 100 M Run [...]

7.15.2021Warm-up400 M Run Red Band - OHS, GM, Pass Thru, single arm shoulder pressSkill WorkRope Climbs Advanced - Peg BoardMetcon (Time)For Time 800 M Run 50 Sit Ups + GHD 40 Push Ups 30 KB [...]

7.14.2021Getting rid of some used sneakers? Bring them in and we will send them off to Sneakers4Funds - they provide jobs in Haiti and donate a % to Fortified Strength!Warm-up200 M run 10 Jumping Jacks [...]

7.13.021Burgener 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 [...]

7.12.2021Great job to all our 4th Annual Throwdown participants!Warm-up400 M Run PVC 10: pass thru, OHS, GM, 50 ft bear crawl, 50 ft burpee broadjump Green Band on rig stretch - shoulders, etcFront Squat (5 [...]