8.7.2019Skill Workbar muscle upMetcon (Time)5 RFT 15 med ball celans 20/14 21 kb swings 53/35 (rx+) 70/53 200 M Run 2 min rest *Time includes [...]

8.6.2019Accessory Work3 rounds 20 DB front raises superset with 20 DB tricep extensions 3 rounds 10 lateral plan walks one way and the other way [...]

8.5.2019Deadlift (3x5 80%)Metcon (Time)4 RFT 9 burpees 15 power snatch 75/55 (rx+) 95/65 100 M Run 2 min rest Time includes rest

8.4.2019Accessory Work3x8 each cuban press lateral raise band pull apart 3x8 each side bulgarian split squat single leg RDLMetcon (AMRAP - Rounds and Reps)20 min [...]

8.3.2019Back Squat (4x5 77%)Metcon (Time)4 RFT 400 M run 15 Pull ups 30 Grasshoppers 10 S2OH 95/65 20 Jumping Lunge

8.2.2019Metcon (AMRAP - Rounds and Reps)25 min amrap 20 Db Snatch 30/20 (rx+) 50/35 20 Single Arm Hang Squat Clean 20 Db OH Lunge (rx+) [...]

8.1.2019800m Run (Time)Max Effort 800m Run4 minute rest then do it again800m Run (Time)Max Effort 800m RunCrossFit Games Open 16.3 (AMRAP - Reps)AMRAP 7 minutes [...]

7.31.2019Deadlift (4x5 77%)Karen (Time)For Time: 150 Wall-Ball Shots, 20# / 14#

7.30.2019Skill Work6 sets of tabata handstand holds, scaled - plate holdsSkill Workjump rope drillsMetcon (Time)4 RFT 30 Double Unders 20 KB Overhead lunges 53/35 15 [...]

7.29.2019In House Lift off, Saturday September 14th!Shoulder Press (4x5 77%)Metcon (AMRAP - Rounds)16 min emom 1. Row 12/10 (rx+) 15/12 2. 6 S2OH 95/65 (rx+) [...]