1.9.2020Have you RSVPd to the holiday party?Olympic Lifting Total (Total Weight)Metcon (Time)Bonus WOD if time: 2 RFT 20 Hollow Rock 20 seated leg lifts - [...]

1.8.2020Deadlift (7x1 record heaviest)Metcon (Time)min 0-4 Row 500 M for timeMetcon (Time)min 4-8 bike 1/2 a mile for timeMetcon (Time)min 8-12 4 RFT 4 Power [...]

1.7.2020Accessory Work3x 50 calf raises against the wall 12 each arm Dumbbell French Press 12 barbell curl 12 Dumbbell pull overMetcon (Time)4 RFT 200 M [...]

1.6.2020Back Squat (7x1 record heaviest)Metcon (AMRAP - Rounds and Reps)15 min amrap 12 db snatch 30/20 (rx+) 50/35 12 squat clean - 1 DB 12 [...]

1.5.2020Push Press (5x3 80%)Metcon (5 Rounds for reps)2 min on 1 min off 1. rope climbs 2. Bike - calories 3. Double Unders 4. Row [...]

1.4.2020Clean (5x3 85%)Metcon (AMRAP - Rounds and Reps)7 min amrap 30 singles (rx+) Double Unders 5 Hang Squat Cleans 115/75 (rx+) 155/105

1.3.2020Metcon (AMRAP - Rounds and Reps)30 min amrap 200 M Run 12 thrusters 75/55 (rx+) 95/65 12 burpees over the bar 12 knees to elbow

1.2.2020Holiday schedules are over - regular class times are backBack Squat (5x3 80%)Metcon (Time)min 0-5 50 Wall Balls for time 20/14Metcon (Time)min 5-10 for time [...]

1.1.201 class today at 9:30amSkill WorkHandstands, practice, tabata, Coaches Choice ;)Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

12.31.20194 classes today: 5:30am, 9:30am, 4:30pm, 5:30pmDeadlift (5x3 85%)Metcon (AMRAP - Rounds and Reps)14 min amrap 5 power cleans 75/55 10 Front rack lunge 115/75 [...]