4.1.2020Wednesday Zoom classes 7:00am, 9:30am & 5:30pmOverhead Squat (4x9 65%)Metcon (AMRAP - Rounds and Reps)12 min amrap 12 kb Swings 35/26 +53/35 12 KB Snatch [...]

3.31.2020Tuesday Zoom classes Noon & 5:30pmSkill WorkDouble Unders - 5 minutes of practiceHigh-Hang Snatch (6x3 record heaviest)Metcon (AMRAP - Rounds and Reps)2 - 5 minute [...]

3.30.2020Monday Zoom interactive Classes: 7am, 9:30am & 5:30pm Push Press (4x9 65%)Metcon (AMRAP - Reps)Tabata of each, 1 minute break between exercises 1. Push Ups [...]

3.29.2020zoom at 8:30 with coach JoshBack Squat (6x2 90-95%)Bear Complex (5 Rounds - 7 rep complex record highest - )Power Clean Front Squat Push Press [...]

3.28.2020zoom today at 8am with coach JoshShoulder Press (6x2 90-95%)Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsMetcon (Time)4 sets 8 ea. side Doorway [...]

3.27.2020friday zoom schedule 7 am 5:30pm Metcon (AMRAP - Rounds and Reps)40 minute amrap 10 box jumps 24/20 10 Toes To Bar 20 Wall Balls [...]

3.26.2020thursday zoom class times: 9:30am & 5:30pmSkill Workclean & jerk work 3x3 High Hang Clean 40% 3x3 Push Jerk 40% 3x2 Hang Clean 50% 3x2 [...]

3.25.2020You guys are doing a great job! Way to lead by example!Deadlift (6x2 90-95%)Metcon (AMRAP - Reps)2xs each 2 min amrap 2 minute rest 1. [...]

3.24.2020Accessory Work5x6 ATYT Lateral Raise Front Raise Single Arm Dumbbell Press 3x10 each side mermaids side crunch https://youtu.be/EBZFeRcM5eUMetcon (Time)5 RFT 15 chair dips + Ring [...]

3.23.2020Front Squat (6x2 90-95%)Metcon (AMRAP - Rounds and Reps)18 min amrap 10 T2B 20 Deadlift 95/65 + 115/75 10 Jumping Squat 10 windshield wipers 20 [...]