8.31.2021Warm-up200 M run/row/ski or 2 min bike red band 10 of each: pass thru OHS GM Single Arm Shoulder Press Pull ApartsSkill WorkPush Jerk technique What makes a Push Jerk different from a push press [...]

8.30.2021Time to sign up for the In House Lift Off! Choose 1 or 2 lifts: Squat clean Deadlift Clean & Jerk Snatch Warm-up400 m Run 50 Ft: Butt Kickers, high knee, side lunge, soldier kick [...]

8.29.2021Mobility1 min each side: couch stretch pigeon Stretch banded hip stretch banded shoulder scorpionDT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / [...]

8.28.2021Have you signed up for the In House Lift Off?Metcon (AMRAP - Rounds and Reps)5xs 2 min amrap, 2 min rest *pick up where you left off* 5 Pull Ups 5 Burpees RX+ 2 Ring [...]

8.27.2021Lupo (Time)Partner Wod 1 working at a time - 50 Min cap 1943 M Row 100 wall balls 20/14 90 Deadlift 135/95 80 Hand Release Push Ups 70 Box Jumps 24/20" 60 Toes To Bar [...]

8.26.2021Warm-up200 m run 20 jumping jacks 10 red band pull aparts 10 each side single arm shoulder press with red band 10 pass thrus with red bandShoulder Press (5x5 record heaviest 1x5)Metcon (AMRAP - Rounds [...]