6.12.2021Accessory Work3x 5ATYW 8 Cuban Press 5 Prone Press 5 each hand Inverted KB PressMetcon (Time)5 RFT 15 Thrusters 75/55 + 95/65 20/17 Row/Bike/Ski calories

6.11.2021Nutts (Time)10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30" 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# Plate In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in [...]

6.10.2021Clean and Jerk (6x3 record heaviest 1x3)Metcon (AMRAP - Rounds and Reps)3xs 3 min work 2 minute rest. pick up were you left off 5 Ring Dips 10 KB Snatch 35/26 + 53/35 10 KB [...]

6.9.2021Push Press (6x3 record heaviest 1x3)Metcon (Time)7 RFT 6 DB C&J 2 dumbbells 30/20 + 50/35 8 renegade rows 10 Front Rack Lunge 100 M Run

6.8.2021Please make sure you sign in to class!Back Squat (6x3 record heaviest 1x3)Metcon (AMRAP - Rounds and Reps)8 min amrap 5 back squat 135/95 + 155/105 10 V Ups 10 KB SDLHP 53/35 + 70/53

6.7.20214th annual in house throwdown moved to July 11th. Sign up asap!Deadlift (6x3 record heaviest 1x3)Metcon (AMRAP - Rounds)15 min EMOM 1. 4 power snatch & 4 burpees 75/55 + 115/75 2. 12/10 cal row/bike/ski [...]