5.1.2022Snatch (build to 1RM)Metcon (Time)Min 0-8 10-9-8-7-6-5-4-3-2-1 Power Snatch 75/55 (rx+ 95/65) Box JumpsMetcon (Time)Min 8-16 1-2-3-4-5-6-7-8-9-10 Box Jumps OHS (same bar)

4.30.20225/7 5th Annual Cindo de Mayo In House Throw down - teams of 4 - Get signed up!Deadlift (build to 1 RM)Metcon (AMRAP - Rounds [...]

4.29.2022Metcon (Time)For Time 2 laps around the block - approximately 3 miles. (rx+ 3 laps)Metcon (Time)Option #2 5K row or ski (rx+ 8K)

4.28.2022Looking for a team for the Throwdown? Write your name on the chalk door!Back Squat (build to 1 RM)DT (Time)5 Rounds for time: 12 Deadlifts, [...]

4.27.202210% off All DFH supplementsSkill WorkTurkish Get ups Windmills KB SnatchMetcon (AMRAP - Rounds)16 Min EMOM 1. 4 TGU 35/26 (rx+ 53/35) 2. 100 M [...]

4.26.2022Split Jerk (build to 1rm)Metcon (AMRAP - Rounds and Reps)20 Min AMRAP - Partner 500 M Row while partner planks 50 Grasshoppers while partner wall [...]

4.25.20225th Annual Cinco De Mayo In House Throwdown - teams of 4.Mobilitylacrosse ball shoulder mobility Band Hip MobilityMetcon (Time)5 RFT 400 M Run 8 Power [...]

4.24.2022Metcon (AMRAP - Rounds)Every 2 minutes on the minute for 4 rounds (32 minutes) 1. 10 C&J 65% 1 RM then rest 2. 200 M [...]

4.23.2022Individual In House Throwdown TODAYKaren (Time)For Time: 150 Wall-Ball Shots, 20# / 14#Metcon (AMRAP - Reps)Unbroken reps in a row for Karen2k Row (Time)Max Effort [...]

4.22.2022Metcon (Time)For Time 100 Sit Ups 90 Walking Lunge 80 Double Unders 70 DB Snatch 30/20 (rx+ 50/35) 60 Wall Balls 20/14 50 KB Swings [...]