3.2.2020Accessory Work3x8 ATYT Lateral Raises Bent Row (not pendlay) Single arm french press DB Pull OverFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsBonus AbsTabata Sit Ups

3.1.2020Skill WorkTabata Handstand Hold Tabata Double UndersMetcon (Time)For Time 100 Jump Rope (rx+) DU 75 Burpees 50 DB Snatch 30/20 (rx+) 50/35 50 Cal - [...]

2.29.2020Clean (5x3 85%)Metcon (Time)7 RFT 200 M Run 5 Clean & Jerk 135/95 (rx+) 115/105 10 Toes To Bar

2.28.2020Squat & Run (AMRAP - Rounds and Reps)30 min amrap 10 back squat 45/35 100 m run 20 back squat 45/35 200 m run Add [...]

2.27.2020Push Press (7x3 85%)Metcon (AMRAP - Reps)30 seconds work, 30 seconds rest 4xs thru the list 1. pull Ups 2. Push Ups 3. Sit Ups [...]

2.25.2020Free Guest Day today!Overhead Squat (7x3 85%)Metcon (AMRAP - Rounds and Reps)14 min amrap 12 power snatch 75/55 (rx+) 95/65 30 Double Unders

2.24.2020Free Guest day is Tomorrow!Deadlift (7x3 85%)Metcon (AMRAP - Reps)2 min on 2 minute rest 1. Bike - calories 2. 6 thrusters 75/55 (rx+) 95/65 [...]

2.23.2020Accessory Work3x max hang from rig max bicep curl with a barbell - superset Metcon (AMRAP - Rounds and Reps)18 min amrap 200 M Run [...]

2.22.2020Front Squat (5x6 75%)Metcon (AMRAP - Reps)5 min amrap 6 front rack lunge 75/55 (rx+) 115/75 6 burpees over the bar 6 power cleans 3 [...]

2.21.2020See you tomorrow at 2pm - Tenuta Vineyard in Livermore for our CFSR day out :)Metcon (AMRAP - Rounds and Reps)35 min amrap 50 KB [...]