10.5.2019Warm-upmed ball cleans: 3x5 Pull 3x5 Drop Catch 3x5 med ball cleans 20/14Skill WorkCleans: emoty bar 3x3 Clean Pull 3x3 Drop Catch 3x3 Full CleanClean [...]

10.4.2019Free Guest Day & Free Drop In day!Metcon (AMRAP - Rounds and Reps)30 min amrap 50 Burpee jump to a 6" target 50 Box Jump [...]

10.3.2019Thruster (5x5 record heaviest)Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. [...]

10.2.2019Back Squat (5x5 record heaviest set)Metcon (AMRAP - Rounds and Reps)8 min amrap 12 deadlift 185/125 (rx+) 245/165 25 sit ups

10.1.2019Skill Work3x3 non ballistic snatch - bar 3x2 snatch balance 40% 3x2 high hang squat snatch - 50% 3x2 hang squat snatch 60%Snatch (squat - [...]

9.30.2019Skill Workbutterfly pull ups & chest to barsMetcon (AMRAP - Rounds)every 5 minutes for 20 minutes 3 rounds Cindy 5 pull ups (rx+) C2B 10 [...]

9.29.2019Clean (6x2 75-80%)Metcon (AMRAP - Rounds and Reps)2 --> 5 min amraps w/2 minute rest 3 power clean 75/55 (rx+) 95/65 6 front squat 6 [...]

9.28.2019Accessory Work3x8 DB press lateral raise WY negative Reverse lunge off low box single leg Romanian DeadliftJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 [...]

9.27.2019Whitten (Time)5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24'' / 20" 400m Run 22 Burpees 22 Wall-Ball Shots, 20# [...]

9.26.2019Deadlift (2x20 60-65%)Metcon (AMRAP - Reps)15 min amrap 200 M Run max T2Bar score is T2B