6.21.2021Warm-uptabata bike, row or ski - OR hill 600 meter PVC 10 each pass thru, leg kicks each side, OHS, good morning, around the world [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 - [...]

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 [...]

6.14.2021Warm-up400 m row or run 10 pvc pass thrus good morning OHS round the world each direction 30 second couch stretch each side length of [...]

6.13.2021Accessory Work3x each leg 5 bulgarian split squat 5 Sissy Squat 5 Curtsey Squat 5 single leg Romanian DL 5 Weighted single leg bridge Metcon [...]

6.12.2021Accessory Work3x 5ATYW 8 Cuban Press 5 Prone Press 5 each hand Inverted KB PressMetcon (Time)5 RFT 15 Thrusters 75/55 + 95/65 20/17 Row/Bike/Ski calories