1.4.2021Floor Press (5-5- max 75%)Metcon (AMRAP - Rounds)18 min E3MOM (every 3 minutes on the minute) 1. 2 rounds of Cindy 5 pull ups, 10 [...]

1.3.20211 class 9:30am with coach TimDeadlift (7x1 record heaviest)Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups35# for women

1.2.20217 & 8 am with Coach JoshMetcon (Time)min 0-5 500 M row Metcon (Time)min 5-10 1 mile on the assault bikeMetcon (Time)min 10-15 12-9-6 Squat [...]

1.1.2021Happy New Year! 9:30 & 10:30 with coach Jess today!Metcon (Time)2 Rounds for Time "2021" 20 Power Snatch 45/35 (rx+) 75/55 21 Toes to Bar [...]

12.31.20205:30am 6:30am 9:30am 10:30am 4:30pm - class Back Squat (7x1 record heaviest)Metcon (AMRAP - Rounds and Reps)12 min amrap 18 KB Snatch 9 KB SDLHP [...]

12.30.2020Last Class of the day is 5:30pmSplit Jerk (7x1 record heaviest)Metcon (Time)For time 10-1, 9-1, 8-1, 7-1, 6-1, 5-1, 4-1, 3-1, 2-1, 1-1 Chest to [...]

12.29.2020regular schedule todayAccessory Work3x 8 band pull aparts 8 DB pull overs 6 ATYWMetcon (AMRAP - Rounds and Reps)15 min amrap 12 DB Box Step [...]

12.28.2020regular hours todayThruster (4x5 75-80%)Metcon (Time)5 RFT 10 OH LUnge 75/55 (rx+) 95/65 10 bar facing burpees 10 Thruster 20 Sit Ups

12.27.20201 class today 9amClean (clean to max, drop 20% do 3x2)The Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 [...]

12.26.2020Class Times are 7 & 8 amAccessory Work3x 6 bulgarian split squat each side 6 knees 2 Floor sissy squat 10 weighted glute bridge 3x [...]