7.13.2019Accessory Work5x4 ATYW Bulgarian split squats Romanian Deadlifts Metcon (AMRAP - Reps)4 Rounds 1 min on 1 min rest 1. Row 2. DB Snatch 30/20 [...]

7.12.2019Metcon (AMRAP - Rounds)10 min cindy 5 pull ups 10 push ups 15 squats 10 min1 rope climb 2 wall walks 10 min 10 goblet [...]

7.11.2019Front Squat (5x4 75%)Metcon (Time)4 RFT 400 m run 15 Wall Balls 20/14 10 Deadlift 155/105 (rx+) 225/175

7.10.2019Shoulder Press (5x4 75%)Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups

7.9.2019Clean and Jerk (5x4 75%)Metcon (Weight)16 min emom 1. Row 12/10 (rx+) 15/12 2. 6 power cleans (50%) 2 burpees over the bar 3. Run [...]

7.8.2019Skill WorkhandstandsMetcon (AMRAP - Rounds and Reps)4 --> 3 min amraps w/2 min rest 12 kb swings 53/35 (rx+) 70/53 10 Goblet Squats 8 Push [...]

7.7.20198:30 & 9:30 ONLYMetcon (Weight)16 min emom 1. 18 DB overhead lunge - single arm 30/20 (rx+) 50/35 2. 7 HSPU 3. 5x 5m bear [...]

7.6.20197&8 am only todayFront Squat (3x6 65%)Metcon (AMRAP - Rounds and Reps)2x 3:30 amrap 7 ring dips 7 burpee box jumps 24/20 2:30 restBonus Abs3x [...]

7.5.2019Metcon (AMRAP - Reps)30 min amrap (partner) 1x each person run 400M partner max wall balls (once each person has ran, on to the next [...]

7.4.20191 class today 9:30am with Coach JessDeadlift (3x6 65%)Metcon (Time)For Time 600 M Hill then 2 rounds 15 power cleans 115/75 (rx+) 165/115 15 Front [...]