9.7.2020Labor Day Hours - Regular Class ScheduleTommy Mac (Time)For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# [...]

9.6.2020Push Jerk (6x3 75-80% 1rm)Metcon (Time)min 0-4 Row 30/24 caloriesMetcon (Weight)min 4-8 15 Power clean & Jerk 65% 1 rmMetcon (Time)mi 8-12 8 manmakers Push [...]

9.5.2020Hang Clean (squat 6x3 70% of max)Metcon (Time)For Time 1-2-3-4-5-6-7-8-9-10 Power Clean 95/65 (rx+) 135/95 Push Press Front Squat

9.4.2020Metcon (Time)For Time 50 OHS 45/35 (rx+) 75/55 50 SDLHP 50 Front Squat 50 push Press 50 Back Squats 50 Hand Release Push Ups 50 [...]

9.3.2020Accessory Work4x8 curtsey squat side lunge (+) pistol DB Kick Backs French Press Lateral Raise Wagon WheelMetcon (Time)For Time 21-15-9 Deadlifts 185/125 (rx+) 225/155 Bar [...]

9.2.2020Overhead Squat (6x3 65-70% 1rm w/4 sec pause at bottom)Metcon (Time)3 RFT 15 wall balls 20/14 30 Kayakers 15 med Ball Cleans 30 Double Unders [...]

9.1.2020Accessory Work3x 50 ft death march 10 Single leg RDL - each leg 8 lunges each leg without moving feet (split squat) 20 Hollow Rocks [...]

8.31.2020Hang Power Clean (6x3 70% of power clean 1RM)Metcon (Time)5 RFT 15 Push Ups 15 Sit Ups 10 Hang Power Cleans 75/55 (rx+) 115/75 10 [...]

8.30.2020Power Snatch (5x2 record heaviest)Metcon (AMRAP - Rounds and Reps)14 min Amrap 14 KB Swing 53/35 14 KB Snatch 14 Goblet Squat 14 KB C&J [...]

8.29.2020Accessory Work3x8 barbell curls supine grip row Romanian DL Pendlay RowMetcon (Time)min 0-4 50 Wall Balls 20/14Metcon (Time)min 4-8 30 BurpeesMetcon (Time)min 8-12 20 Clean [...]