7.2.2021Warm-up3xs 200 m run solider kick length of gym return samson stretch bear crawl length of gym, side lunge back 10 light KB Swings 10 Scapular pull ups Eva (Time)5 rounds for time: Run 800 [...]

7.1.2021Warm-up200 m run 5 inchworms w push up downward dog (light) inverted KB Should press - 10 each side PVC 10 each: pass thru, OHS, Push Press - focus on core stability.Push Press (5@65%, 5@75%, [...]

6.30.2021Warm-uplength of gym samson stretch, bear crawl back length of gym burpee broadjump Side lunge back 10 red band pass thrus, 10 single arm red band shoulder press 30 seconds each leg couch stretchFront Squat [...]

6.29.20214th Annual In House Throwdown followed by Community Day BBQ!Warm-up400 m run pvc - 10 of each: pass thru, Good Morning, Overhead Squat, around the world and leg kicksAccessory Work3x 5 single leg Romanian Deadlift [...]

6.28.2021Warm-up2 rounds 100 m run 10 banded good mornings length of gym solider kick samson stretch back 30 Second couch stretch each leg Deadlift (5@65%, 5@75% max @ 85%)Metcon (AMRAP - Reps)1 min on 1 [...]

6.27.2021Warm-up3 rounds 200 m run 20 jump rope singles 10 Air SquatsCrossfit Games Open 21.1 RX (Ages 16-54) (Time)For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders [...]