June 12, 2018 Metcon: 4 Rounds for time: 30/24 Calorie Row 25 Wall Balls (20/14) 20 Kettlebell Swings (53/35) Conditioning Accessory: 3 Rounds of: 200m Sprint Max Effort Push ups *Rest 2:00 between rounds.Read More

June 11, 2018 Strength: Back Squats Establish a Heavy 3-Rep (12 minutes) Metcon: Every 2:00 x 7 Rounds 36 Double Unders 9 Toes-to-Bar 3 Touch & Go Power Cleans* *Increase weight each round, if possible.Read More

June 10, 2018 Rest Day. Stay tuned to Facebook for possible Open Gym time.Read More

June 9, 2018 Partner WOD 15 Intervals of :40 Work/:20 Rest Odd Intervals: Calories on Rower Even Intervals: Wall Balls *Partner 1 will start on the Rower and Partner 2 will start on the Wall Balls.  Partners will alternate back and forth on the working intervals.  Score is Total Calories + Wall Balls of the...Read More

June 8, 2018 Strength: Bench Press 1. 10 minutes Establish a Heavy Single Rep 2. EMOM x 5 3 Bench Press @ 75-80% of above weight Metcon:  21-15-9 reps for time of: Deadlifts (225/155) 400m Run after each setRead More

June 7, 2018 Metcon: 10 Rounds of: 8 Power Snatch (75/55) 12 Star Sit ups 50ft Overhead Lunges (75/55) Accessory: Tabata (8 x :20 on/:10 off) Strict Press (45/35) *Barbell is to remain in the front rack during the :10 rest.  NO putting the barbell down or a penalty will be given – Coach’s Choice.Read More

June 6, 2018 Strength: Strongman Day 3-4 Rounds (not for time) 100ft Farmer Carry (70/53 x 2) 5 Tire Flips 3 Heavy Axle Bar Power Cleans *Tire Flips can be done either as partners or solo depending on the tire.  For the Axle Bar Power Cleans, choose a weight that is Heavy but manageable with...Read More