11.13.2021Deadlift (2x2 90-95%)Metcon (AMRAP - Rounds and Reps)10 min amrap 20 Air Squat 15 Push Ups 10 DB Overhead lunge 25/15 (rx+ 40/25) 5 Handstand [...]

11.12.2021Pull Up Clinic is TOMORROW! Are you signed up?Hansen (Time)5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-ups In honor of [...]

11.11.2021Last Class is 5:30pm TodayBack Squat (2x1 90-95%)The Newport Crippler (Time)The Newport Crippler 30 Back Squats 225/155 1 Flat MileSF Crippler (Time)30 Back Squats (135/95)/1000mRowChoose [...]

11.10.2021Accessory Work3x 5 ATYW 8 Cuba Press 8 Single Leg RDL 8 Banded Sissy Squat 8 Bulgarian Split SquatMetcon (AMRAP - Reps)30 seconds work, 30 [...]

11.9.2021HAPPY BIRTHDAY COACH TY!!! Freedom of choice - which Metcon will you do today? Choose 1 and choose wisely ;)Push Press (2x2 90-95%)Metcon (Time)21-18-15-12-9-6 Calories [...]

11.8.2021Pull Up Clinic is this Saturday! 10amMobility1 min each banded shoulder banded hip flexor banded pigeon Scorpion CouchHelen (Time)3 Rounds for time of: 400m Run [...]

11.7.2021Signed up for the Pull Up Clinic yet? 11/13 10am with Coach Ty!Metcon (Time)2 mile fun for time. Start with Flat mile and go directly [...]

11.6.2021How are you doing with your November Habit?Clean (4x3 80-85%)Metcon (Time)4 RFT 10 Pistols 5 L -pull ups 3 power cleans 85/65 (rx+ 135/95) ThenMetcon [...]

11.5.2021Skill Session #2 - Pull Ups! Sat 11/13 10am with Coach Ty $40Metcon (AMRAP - Rounds and Reps)Partner Wod 30 min amrap 50 Jump rope [...]

11.4.2021Supplement 101 clinic 11/17 5:30pm $25Deadlift (4x3 80-85%)Metcon (Weight)21-15-9 Deadlift Hang Squat Clean Shoulder to Overhead 12 min cap. Rx completes all reps under 12 [...]