10.23.2021The Upside Down Clinic is today at 10am $40Shoulder Press (5x3 60-65%)Metcon (AMRAP - Rounds and Reps)9 min AMRAP 10 Russian KB Swings 35/26 (rx+ 53/35) 12 KB Snatch 14 Goblet SquatsBonus Abs3x50 Heel Taps

10.22.2021The Upside Down (Handstand Clinic) is tomorrow!!Metcon (AMRAP - Rounds)36 min EMOM 1. 10/8 cal bike (rx+ 12/10) 2. 10 Push Press 75/55 (rx+ 95/65) & 10 Lateral jumps over the bar 3. 10 Ring [...]

10.21.2021Nutrition 101 workshop is tonight! LIFT MOVE WORK Did you get signed up? Enter your score on between today and the 25th!Warm-upsolider kick, side lunge, bear crawl, burpee broadjump 5 inch worm 30 seconds each [...]

10.20.2021Nutrition 101 is tomorrow 6pmWarm-up100 m run, lunge, green band for hips, high knee, butt kickers - calf stretch LET'S RUN! 800m Run (Time)Max Effort 800m Runrest 2 minutesHill 600 M for time (Time)hill 600rest [...]

10.19.2021Did you get signed up for the Nutrition Clinic and Handstand Clinic?Burgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch [...]

10.18.2021Coach Rodel's Benchmark is today!Warm-up200 m run, 10 air squats facing wall - hands up on wall (focus on depth) 10 solider kicks, 10 strict press with empty barbell, calf stretch against the rig. New [...]