11.10.2021Accessory Work3x 5 ATYW 8 Cuba Press 8 Single Leg RDL 8 Banded Sissy Squat 8 Bulgarian Split SquatMetcon (AMRAP - Reps)30 seconds work, 30 seconds rest 4x thru Wall Balls 20/14 KB Snatch 35/26 [...]

11.9.2021HAPPY BIRTHDAY COACH TY!!! Freedom of choice - which Metcon will you do today? Choose 1 and choose wisely ;)Push Press (2x2 90-95%)Metcon (Time)21-18-15-12-9-6 Calories - row,bike,ski Thrusters 75/55 (rx+ 95/65)Metcon (Time)Coach Ty's Birthday WOD [...]

11.8.2021Pull Up Clinic is this Saturday! 10amMobility1 min each banded shoulder banded hip flexor banded pigeon Scorpion CouchHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsMobilityFoam Roll Barbell [...]

11.7.2021Signed up for the Pull Up Clinic yet? 11/13 10am with Coach Ty!Metcon (Time)2 mile fun for time. Start with Flat mile and go directly into Hill mileMetcon (AMRAP - Rounds)18 min EMOM 1. 100 [...]

11.6.2021How are you doing with your November Habit?Clean (4x3 80-85%)Metcon (Time)4 RFT 10 Pistols 5 L -pull ups 3 power cleans 85/65 (rx+ 135/95) ThenMetcon (Time)4 RFT 10 Squats 5 C2 Bar pull ups 3 [...]

11.5.2021Skill Session #2 - Pull Ups! Sat 11/13 10am with Coach Ty $40Metcon (AMRAP - Rounds and Reps)Partner Wod 30 min amrap 50 Jump rope (rx+ DU) 30 Toes to Bar 30 OHS 75/55 (rx+ [...]