5.19.2021Push Press (5x3 80-90%)Metcon (AMRAP - Rounds and Reps)5 min amrap 12 DB Shoulder to overhead 35/20 + 50/35 12 Renegade Rows 3 minute rest Metcon (AMRAP - Rounds and Reps)5 min amrap 3 Ring [...]

5.18.2021Accessory Work5x3 strict HSPU - hardest progression possible 5x3 each leg pistol - loaded if possibleMetcon (Time)For Time 60 wall balls 20/14 50 Sit Ups 40 KB Swings 35/36 + 53/35 30 Walking Lunge 20 [...]

5.17.2021Sign up Sheet for the in House Throwdown goes up today!Front Squat (5x3 80-90%)Metcon (Time)min 0-4 3 RFT 8 power cleans 8 Bar facing burpees 75/55 + 115/75Metcon (Time)min 4-8 4 RFT 6 hang squat [...]

5.16.2021Sunday Run Day :)Shoulder Press (4x4 70-80%)Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

5.15.2021Metcon (Time)10-20-30 for time Power Cleans 95/65 + 135/95 T2B Row/Bike/ski caloriesMobilityMobility with Coach

5.14.2021Happy 19th anniversary of your 25th birthday, Coach LoriMetcon (AMRAP - Rounds)Welcome to 44 44 min EMOM 1. 7 power snatch 55% 1rm (1 bar for all) 2. 7 squat clean 3. 7 OHS 4. [...]