7.14.2022Adv Class is canceled for this week. Make sure you're signed up for the Mar MU Clinic, space is limitedBack Squat (4x6 60%)Metcon (AMRAP - [...]

7.13.2022400m Run (Time)Max Effort 400m Run3 times 2 minute restSpeed3x 200 M Run 1 minute rest 3x100 m run 1 minute restMetcon (Time)min 0-4 500 [...]

7.12.2022Skill Work8 min EMOM 50% 1RM Snatch 1 Muscle Snatch 1 Snatch Balance 1 Hang Snatch 1 Full SnatchSnatch (4x6 60% 1rm)Metcon (Time)4 RFT 400 [...]

7.11.2022Saturday Bar Muscle Up Clinic - 10am. Note Advanced Class is canceled for that day.Skill WorkMax Strict Pull Ups then scale to 4x15 strict pull [...]

7.10.2022Metcon (Time)Team Linda - teams of 4 10-9-8-7-6-5-4-3-2-1 1. Deadlift 205/140 (rx+ 275/185) 2. Bench 135/95 (rx+ 185/125) 3. Clean 95/65 (rx+ 140/100) 4. Spot [...]

7.9.2022Front Squat (5@40%, 5@50%, 5@60%, 2 sec down 2 sec hold)Overhead Squat (5@40%, 5@50%, 5@60%, 2 sec down 4 sec hold)Metcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Toes [...]

7.8.2022Things Fall Apart (AMRAP - Rounds)30 min EMOM min 1 - 1 Strict Round of Cindy mn 2 - 15/12 calorie row min 3 - [...]

7.7.2022Repeat of 6.13.2022 Look back to see your improvements!Sumo Deadlift (5@75%, 5@80%, max 85%)Metcon (AMRAP - Rounds and Reps)3xs 2 min work 1 min rest [...]

7.6.2022Accessory Work3x5 Single Leg RDL Bulgarian Split Squat Banded Sissy Squat 3x 5 Cuban Press 5 Inverted KB Press 12 Face PullsMetcon (AMRAP - Rounds [...]

7.5.2022Split Jerk (Build to 1rm drop 20% 3x2)Metcon (AMRAP - Rounds and Reps)13 min Amrap 3 Squat Clean & Jerk 115/75 (rx+ 155/105) 6 Burpees [...]