6.18.2021Make sure you sign up for the In House throwdown!Warm-up200 M Run or Row length of gym soldier kick return samson stretch length of gym inch work return side lunge 10 inverted KB press each [...]

6.17.2021Warm-up20 jumping jacks 10 pvc pass thru, OHS, Good Morning, leg kicks and around te world empty bar - 10 shoulder pressShoulder Press (7x1 record heaviest)Metcon (Time)21-15-9 Box Jumps 24/20 Shoulder to overhead 75/55 + [...]

6.16.2021Warm-up400 m run or row airplane crash stretch - 30 sec each side red band prone pull aparts red band single arm shoulder press - 12 each side red band good mornings - 12 5 [...]

6.15.2021Warm-up200 m row or run - green band on the rig stretches for hips length of gym solider kick, return with bear crawl length of gym samson stretch, return burpee broadjump empty barbell - 10 [...]

6.14.2021Warm-up400 m row or run 10 pvc pass thrus good morning OHS round the world each direction 30 second couch stretch each side length of gym soldier kick length of gym samson stretchOverhead Squat (7x1 [...]

6.13.2021Accessory Work3x each leg 5 bulgarian split squat 5 Sissy Squat 5 Curtsey Squat 5 single leg Romanian DL 5 Weighted single leg bridge Metcon (AMRAP - Rounds and Reps)5 min amrap 6 Toes to [...]