11.4.2021Supplement 101 clinic 11/17 5:30pm $25Deadlift (4x3 80-85%)Metcon (Weight)21-15-9 Deadlift Hang Squat Clean Shoulder to Overhead 12 min cap. Rx completes all reps under 12 min. score is Weight of barbell

11.3.2021November Habit Challenge - write yours on the door!Shoulder Press (4x3 80-85%)Metcon (AMRAP - Reps)3xs 3:30 amrap, 2:30 rest 25 cal row or bike 20 wall balls max burpees Always start at the top, score [...]

11.2.2021Accessory WorkSkill work Snatch skills developing the pull Hook Grip - snatch Deadlift (finish in power position) Skill Worksnatch Deadlift: 5 @ 70% 1rm 5 @85% 3@ 100% 4x3 @ 110% --then work on Snatch [...]

11.1.2021Wednesday 11/17 5:30pm - Supplements 101 ClinicFront Squat (4x3 80-85%)Metcon (AMRAP - Reps)2xs thru 1:30 min row, 2 minute rest Then 2xs thru 1:30 min amrap 5 SDLHP with KB 53/35 (rx+ 70/53) 5 Push [...]

10.31.2021Happy Halloween! Working out in a costume is the BEST! LAST DAY TO ORDER A 2021 HOODIEPush Press (4x4 70-75%)Metcon (Time)5 RFT 7 Box Jumps 24/20" (rx+ 30/24") 14 DB Deadlifts 30/20# (rx+ 50/35#) 21 [...]

10.30.2021Halloween Costume Contest - bring your A-Game, Nike Gift Card to the winner!Mobility1 min each banded overhead Scorpion Pigeon Couch Ankle flexionNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#MobilityRoll [...]