6.11.2021Nutts (Time)10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30" 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# Plate [...]

6.10.2021Clean and Jerk (6x3 record heaviest 1x3)Metcon (AMRAP - Rounds and Reps)3xs 3 min work 2 minute rest. pick up were you left off 5 [...]

6.9.2021Push Press (6x3 record heaviest 1x3)Metcon (Time)7 RFT 6 DB C&J 2 dumbbells 30/20 + 50/35 8 renegade rows 10 Front Rack Lunge 100 M [...]

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 + [...]

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 [...]

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 [...]

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

6.2.2021Front Squat (4x5 record heaviest 1x5)Metcon (Time)3 RFT 10 Power Cleans135/95 + 155/115 10 Deadlifts row/bike/ski 24/20