5.21.2021Metcon (AMRAP - Rounds and Reps)30 min Amrap 5 Back Squat 155/105 + 225/155 15 Push Ups

5.20.2021Deadlift (5x3 80-90%)Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

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#