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 [...]

2.20.2020Push Press (5x6 75%)Metcon (Time)min 0-4 row 25/20 cal (rx+) 30/25Metcon (Time)Min 4-8 2 rounds of Cindy 5 pull ups 10 Push Ups 15 air [...]

2.19.2020Warm-up3x3 non-ballistic snatch 3x3 OHS 40% 2x3 Snatch Balance 40% 2x2 high hang snatch 50%Snatch (5x2 record heaviest)Nancy (Time)5 Rounds for time of: 400m Run [...]