10.4.2020Skill Worktabata handstand holdMetcon (Time)min 0-7 Row 1000 M Rx+ 1500 MMetcon (Time)min 7-14 20 C&J 115/75 Rx+ 155/105Metcon (Time)min 14-21 3 rft 10 T2B [...]

10.3.2020Accessory Work5x3 each leg bulgarian split squat single leg RDL side lunge or pistol - add weight to make rep scheme challenging Metcon (AMRAP - [...]

10.2.2020Manion (Time)7 Rounds for time: Run 400m 29 Back Squats, 135# In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by [...]

10.1.2020Deadlift (5x3 85%)Metcon (Time)10 RFT 4 hang squat clean 75/55 (rx+) 95/65 4 Burpees over the bar 4 SDLHP 4 Front rack lunge 20 Double [...]

9.30.2020Tabata This! (5 Rounds for reps)Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute [...]

9.29.20202nd Annual In House Lift off is Sunday, October 18th - 8amShoulder Press (5x3 85%)Metcon (AMRAP - Rounds and Reps)20 min amrap 10 burpees 20 [...]

9.28.2020Hoping that 100 m run OHS wod got you Nancy Ready....Overhead Squat (5x3 85%)Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# [...]

9.27.2020Push Press (4x6 75-80%)Metcon (AMRAP - Reps)tabata 1 minute break between changing exercises 1. Hollow Rock 2. Lunges 3. Plank Up Downs 4. Supermans

9.26.2020Back Squat (4x6 75-80%)Metcon (Time)21-15-9-6-3 Thrusters 75/55 Rx+ 95/65 Hang Power Cleans

9.25.2020Metcon (AMRAP - Rounds)30 min EMOM 1. 15 KBS 35/26 Rx+ 53/35 2. 15 Wall Balls 20/14 3. 12 Burpees RX+ 15 4. row,bike,ski 12/10 [...]