6.4.2022Back Squat (4x8 record heaviest)Metcon (AMRAP - Reps)2x5 min amrap w/3 min rest 400 M Run 15 Box Jumps 24/20" 15 Wall Balls 20/14 Max [...]

6.3.2022Metcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Clean & Jerk 95/65 (rx+ 135/95) Bar Facing Burpees 10 Cal Row (10 cal each round) or Bike

6.2.2022MobilityShoulder Mobility w/CoachMetcon (AMRAP - Rounds)E2MOM - 20 minutes 2 rounds - 6 Pull Ups (rx+ c2B) 8 Hang Power Snatch 75/55 (rx+ 95/65)Bonus Abs3x [...]

6.1.2020800m Run (Time)Max Effort 800m Run3 min rest400m Run (Time)Max Effort 400m Run2x400m runs - 2 min rest200 meter run (Time)200 meter run for time3x200 [...]

5.31.2022Shoulder Press (5x8 record heaviest )Metcon (AMRAP - Reps)Tabata - 1 min break between each exercise 1 . Cal - row/bike/ski/run 2. DB Hang Power [...]

5.30.20222 Classes Today 7am 8:30amMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or [...]

5.29.2022Overhead Squat (7x1 record heaviest)Metcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Squat Snatch 75/55 (rx+ 115/75) 1-2-3-4-5-6-7-8-9-10 Burpee Box Jump 24/20" 10-1, 9-2, 8-3...you get it

5.28.2022Push Press (7x1 record heaviest)Metcon (Time)3 RFT 400 M Run 1 Rope Climb 12 Wall Balls 20/14

5.27.2022Metcon (AMRAP - Rounds and Reps)Partner Wod 30 min AMRAP 5 Pull Ups 8/6 Cal row/bike/ski/run 6 Thrusters 75/55 (rx+ 95/65) 10 Sit Ups *each [...]

5.26.2022Deadlift (7x1 record heaviest)Metcon (AMRAP - Rounds and Reps)7 min AMRAP 5 HSPU 10 Front Rack Lunge w/DB 30/20 (rx+ 50/35)