6.8.2021Please make sure you sign in to class!Back Squat (6x3 record heaviest 1x3)Metcon (AMRAP - Rounds and Reps)8 min amrap 5 back squat 135/95 + 155/105 10 V Ups 10 KB SDLHP 53/35 + 70/53

6.7.20214th annual in house throwdown moved to July 11th. Sign up asap!Deadlift (6x3 record heaviest 1x3)Metcon (AMRAP - Rounds)15 min EMOM 1. 4 power snatch & 4 burpees 75/55 + 115/75 2. 12/10 cal row/bike/ski [...]

6.6.2021Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Mobilitymobility with coach

6.5.2021Skill Workbar muscle up skill workMetcon (AMRAP - Rounds and Reps)4x 2 min amrap 1 C2B pull up 3 Burpees 15 Double Unders 2 minute rest *Pick up where you left offAccessory Work3x ATYW 8 [...]

6.4.2021Bear Complex (5 rounds for load of 7 unbroken sets of complex)Power Clean Front Squat Push Press Back Squat Second Push Press

6.3.2021Push Jerk (4x5 record heaviest)Metcon (Time)6 RFT 20 KB Swings 53/35 + 70/53 10 KB Thrusters 1 Rope Climb