12.17.021Bradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-unders In honor of U.S. Army First Lieutenant Brian [...]

12.16.2021Shoulder Press (5@65%, 5@75%, max @ 85%)Metcon (AMRAP - Rounds)16 min Emom 1. 15 Thrusters 45/35 2. 12 Push Ups 3. 15 Jumping Squat 45/35 [...]

12.15.2021Warm-up200 M Run/row/ski 50 ft soldier kick, 50 ft side lunge, 50 ft samson 50 ft butt kickers Tabata Wall BallsBack Squat (5@65%, 5@75%, max [...]

12.14.2021Skill Workhandstand work 3x3 Wall Walks 3x30 second handstand hold 3x10 Shoulder taps 3 minutes work on balance (next to wall) Handstand walkMetcon (AMRAP - [...]

12.13.2021Deadlift (5@65%, 5@75%, max @85%)Metcon (AMRAP - Reps)3xs 1 min amrap 1 min off 1. 5 Deadlift 50% & 20 Air Squats 2. 5 DL [...]

12.12.2021Skill Workbench technique - work up to weight - you can use floor pressLynne (AMRAP - Reps)5 Rounds for Max Reps of: Bodyweight Bench Press [...]

12.11.2021Front Squat (7-7-5-5-3-3 record heaviest 3)Metcon (Time)4 RFT 20/15 cal row/bike/ski 20 Sit Ups (rx+ GHD) 10 KB Swings 53/35 (rx+ 70/53)Mobility2 min roll out [...]

12.10.2021Holleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155# In honor of U.S. Army Staff [...]

12.9.2021Workout today, get a raffle ticket for a gift card prize! Drawing will be 12/12Skill WorkButterfly Pull Ups, kipping, BMU 4 sets of 5-10 Chest [...]

12.8.202112 days of Christmas day 8 10 pack of 30 minute personal training sessions $500400m Run (Time)Max Effort 400m Run3x400 m run - record fastest. [...]