12.15.2020Accessory Work4x 10 Back extension 10 Banded Hamstring Curl 10 Band leg etension 20 ft each direction banded leg walkFran (Time)21-15-9 Thrusters, 95# / 65# [...]

12.14.2020Deadlift (3,3,max 87%)Metcon (Calories)2 min assault bike OR ski erg for calories 2 minute restMetcon (AMRAP - Rounds and Reps)2 min amrap 5 burpee box [...]

12.13.2020Accessory Work3x 8 Band Pull Aparts 8 Zottman Curls 6 Cuban Press 8 Knees to floor sissy squatsMary (AMRAP - Rounds and Reps)20-Minute AMRAP of: [...]

12.12.2020Back Squat (5,5,Max 85%)Metcon (AMRAP - Rounds and Reps)13 min AMRAP 10 Power Snatch 75/55 5 Burpees over the bar

12.11.2020repeat of 1.24.2020 - how much did you improve?Metcon (Time)4 RFT - 40 min cap 20 wall balls 20/14 20 Double Unders 20 KB snatch [...]

12.10.2020Accessory Work3x 4 ATYT 6 Prone Shoulder Press 6 Hinge ReachPush Press (5,5, max 85%)Metcon (Time)3 RFT 10 HPC 95/65 + 135/95 8 bar facing [...]

12.9.2020Deadlift (5,5,Max 85%)Metcon (Time)10-9-8-7-6-5-4-3-2-1 Russian KB Swings 53/35 (rx+) 70/53 Box Jumps 24/20" (rx+) 30/24" Ring Rows

12.8.2020Skill WorkRope Climbs Double UndersMetcon (Time)min 0-7 4 Rounds for time 1 Rope Climb 20 Double UndersBaseline (Time)500 meter row 40 air squats 30 sit [...]

12.7.2020Business as Usual - Let's have a great week full of fitness!Metcon (Weight)Snatch Complex 6x Power Snatch Snatch Balance 2 Overhead Squats Record weight used [...]

12.6.2020Back Squat (3x10 75-80%)Metcon (AMRAP - Rounds and Reps)2 - 5 minute amrap with 3 minute break 5 T2B 5 Power Cleans 115/75 + 155/115 [...]