11.22.2021Holiday Schedule this week wed last class 4:30pm thanksgiving 8am wod, 9:00 yoga, 9:45 Paleo Pie 11/26 Fri 10:30 & Noon 11/27 9am 11/28 9:30amDeadlift (5x3 record heaviest 1x3)Metcon (Weight)16 min EMOM 1.12 Wall Balls [...]

11.21.2021Mobilitybanded stretching coaches choice 15 minutesMetcon (AMRAP - Reps)3 RFT 400 M Run max pull ups score = pull ups. Put time in notesSkill Workwork on your weakness pick an exercise you want to master [...]

11.20.2021Accessory Work3x 10 glute ham raise partner or GHD 10 hip & back ext. 10 DB Side bend then max L Sit paralletes or rings Metcon (Time)min 0-4 4 RFT 6 headcutters 35/26 (rx+ 53/35) [...]

11.19.2021Maxton (Time)13 RFT 8 Strict Pull Ups 26 Box Step Ups 24/20" 21 Burpees (RX+ Vest is available)

11.18.2021Tomorrow's the last day for Hat orders :)Warm-up2x 200 m run 10 wall balls 10 each pvc: pass thru, OHS, GM, ROund the world 3 inch wormsPush Jerk (4x5 record heaviest 1x5)Rope Climb Curtis P [...]

11.17.2021Supplement clinic TONIGHT 5:30 pm!!Warm-up400 M Run or Row red band: 10 Pull aparts, OHS, Good Mornings, Single Arm shoulder press Empty Bar - 10 strict press, 10 front squat with 3 second pause at [...]