6.29.20214th Annual In House Throwdown followed by Community Day BBQ!Warm-up400 m run pvc - 10 of each: pass thru, Good Morning, Overhead Squat, around the world and leg kicksAccessory Work3x 5 single leg Romanian Deadlift [...]

6.28.2021Warm-up2 rounds 100 m run 10 banded good mornings length of gym solider kick samson stretch back 30 Second couch stretch each leg Deadlift (5@65%, 5@75% max @ 85%)Metcon (AMRAP - Reps)1 min on 1 [...]

6.27.2021Warm-up3 rounds 200 m run 20 jump rope singles 10 Air SquatsCrossfit Games Open 21.1 RX (Ages 16-54) (Time)For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders [...]

6.26.2021Sunday, July 11th is the In House Throwdown followed by Community Day BBQ~Warm-up200 m row or run Couch stretch 30 seconds each side - repeat bear crawl length of gym, return soldier kick 20 jumping [...]

6.25.2021Warm-up400 m row or run pvc pipe - 10 of each pass thru, Good Morning, around the world, leg kicks OHS 5 inch worms with push up 10 scapular pull upsHolbrook (Distance)10 Rounds each for [...]

6.24.2021Warm-up3 Rounds 200 M Run 10 (Light) wall Balls length of gym solider kick, return bear crawlSkill WorkRope Climbs and Double Unders Metcon (AMRAP - Reps)12 min amrap 1 rope climb 10 DU 2 Rope [...]