6.20.2021Happy Father's Day!Squat & Run (AMRAP - Rounds and Reps)30 min amrap 10 back squat 45/35 100 m run 20 back squat 45/35 200 m run Add 30#/20# to your back squat each round 10 [...]

6.19.2021get your team together and sign up for the In House Throwdown!Warm-up400 m run blue band stretching of legs on the floor Runners lunge samson stretch 10 scapular pull ups 5 inch worms with push [...]

6.18.2021Make sure you sign up for the In House throwdown!Warm-up200 M Run or Row length of gym soldier kick return samson stretch length of gym inch work return side lunge 10 inverted KB press each [...]

6.17.2021Warm-up20 jumping jacks 10 pvc pass thru, OHS, Good Morning, leg kicks and around te world empty bar - 10 shoulder pressShoulder Press (7x1 record heaviest)Metcon (Time)21-15-9 Box Jumps 24/20 Shoulder to overhead 75/55 + [...]

6.16.2021Warm-up400 m run or row airplane crash stretch - 30 sec each side red band prone pull aparts red band single arm shoulder press - 12 each side red band good mornings - 12 5 [...]

6.15.2021Warm-up200 m row or run - green band on the rig stretches for hips length of gym solider kick, return with bear crawl length of gym samson stretch, return burpee broadjump empty barbell - 10 [...]