7.19.2021Warm-up400 M run/row/ski 10 pvc: pass thru, OHS, GM, Leg kicks each side Couch stretch 30 sec each sideSkill Work6 min EMOM -45% 1RM (these [...]

7.18.2021Warm-upCouch Stretch 30 sec each side 50 ft soldier kick 50 Ft Burpee Broadjump Calf stretchMetcon (Time)1 block loop - down to home depot, take [...]

7.17.2021Warm-up200 m run 50 ft soldier kicks 50 Ft Samson 50 Ft Side lunge 50 Ft Walking inch worm Empty bar - GM, OHSDeadlift (5@75%, [...]

7.16.2021Warm-up2xs 1 min bike, ski, row 50 ft samson stretch 50 Ft side lunge 10 Scapular pull upsMetcon (Time)8 Rounds for Time 10 Pull Ups [...]

7.15.2021Warm-up400 M Run Red Band - OHS, GM, Pass Thru, single arm shoulder pressSkill WorkRope Climbs Advanced - Peg BoardMetcon (Time)For Time 800 M Run [...]

7.14.2021Getting rid of some used sneakers? Bring them in and we will send them off to Sneakers4Funds - they provide jobs in Haiti and donate [...]

7.13.021Burgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops [...]

7.12.2021Great job to all our 4th Annual Throwdown participants!Warm-up400 M Run PVC 10: pass thru, OHS, GM, 50 ft bear crawl, 50 ft burpee broadjump [...]

7.11.2021In House Throwdown today! No classes today. Join us at 10:30 for the Community BBQPull & Press 4th Annual Throwdown (Weight)Pull & Press Max Wt [...]

7.10.2021Tomorrow is the 4th annual In House Throwdown 8-10:30 Community BBQ 10:30 am - everyone is welcome!Warm-upFoam Roll - 5 minutes 200 M RunAccessory Work3x [...]