5.28.2020SDW 6am, 6:30pm Zoom - 6am, noon, 6:30pmDeadlift (3x12 65%)Accessory WorkReverse Tabata Iso Towel DL Tabata Bird DogMetcon (AMRAP - Rounds and Reps)8 min amrap [...]

5.27.2020SDW 6:00am, 5:30pm ZOOM 6am, 9:30am, 4:30pm Weightlifting, 5:30pmClean and Jerk (build to 85%, drop to 75% 5x3)Accessory Work4x3 High Hang Clean Push Press Hang [...]

5.26.2020SDW 6am 6:30pm Zoom, 6am, noon, 6:30pmShoulder Press (3x12 65%)Accessory Work4x6 HSPU weighted arm circles - each direction front raiseMetcon (AMRAP - Rounds and Reps)18 [...]

5.25.2020 Memorial Day7:30 & 9:30am BYO Vest and MatMetcon (Time)Socially Distanced Murph 1 mile (hill or flat) 200 Sit Ups 200 Push Ups 300 Squats [...]

5.24.2020We are hiking today - if you choose not to hike, you can run wherever you'd like!Metcon9am Community hike Bishop Ranch Preserve - park on [...]

5.23.20208:30am In House Throwdown - teams of 2 15 teams total, make sure you reserved a spot!Metcon (Time)Mini Bert - For Time 50 burpees - [...]

5.22.2020SDW 6am, Noon, 5:30pmWill Lindsay (Time)10 RFT 3 devil presses 22 Alt DB Lunge 19 Air Squats RX = 2 DB 55/35

5.21.2020SDW 6am, 6:30pmPush Press (5@85%, 3@87%, max@ 92%)Accessory Work4x8 front raise lateral raise HSPU Seated tuck JumpMetcon (AMRAP - Reps)Tabata 1. high knees 2. bent [...]

5.20.2020SDW 6am, 5:30pmBench Press (5@85%, 3@87%, max @92% Only if you have spotter)Accessory Work4x8 dive bomber push up tricep push up (hands together) wide push [...]

5.19.2020SDW 6am & 6:30pmBack Squat (5@85%, 3@87%, max @92%)Accessory Work4x6 each leg bulgarian split squat single leg bridge curtsey squat side lungeMetcon (AMRAP - Rounds [...]