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 [...]

6.23.2021who's ready for the In House Throwdown and BBQ?Warm-upRunners lunge Samson Stretch Side lunge length of gym return soldier kick Green Band on Rig hip stretch 10 leg kicks each sideFlat Mile (Time)Flat Mile - [...]

6.22.2021Warm-up2 rounds 200 m run 10 red band pass thrus, Good Mornings, single arm shoulder press, 20 mountain climbersTabata This! (5 Rounds for reps)Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up [...]

6.21.2021Warm-uptabata bike, row or ski - OR hill 600 meter PVC 10 each pass thru, leg kicks each side, OHS, good morning, around the world each direction Stick work - 10 clean pulls, 10 hang [...]

6.20.2021Happy Father's Day!Squat & Run (AMRAP - Rounds and Reps)30 min amrap 10 back squat 45/35 100 m run 20 back squat 45/35 200 m run Add 30#/20# to your back squat each round 10 [...]

6.19.2021get your team together and sign up for the In House Throwdown!Warm-up400 m run blue band stretching of legs on the floor Runners lunge samson stretch 10 scapular pull ups 5 inch worms with push [...]