Wednesday, July 22nd

Strength: Front Squat 5@50% 3@60% 2@70% 1@75% 1@80% **First Rep is a 3 Sec Pause on All Sets** Metcon: 3 Rounds 25 T2B 100ft Front Rack Lunge [...]

Tuesday July 21st, 2015

Metcon 3 Rounds 500m Row 20 Pistols Rest 5Min AMRAP in 7 Min 100m Run 7 Power Cleans [...]

July 20th, 2015

MondayStrength  Power Snatch 5x5 Every 3 Min/ Same Weight Touch and Go Metcon 21-15-9 Push Jerk 155/105 Box Jumps [...]

Saturday Team Day!

Workout of the Day In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Wall Ball Shots [...]

July 17th, 2015

Workout for Friday July 17, 2015 Strength Complex x 5 1 Rack Jerk + 2 OHS Every 2 Min/Same Weight Metcon 5 Rounds  10 Thrusters 95/65 20 Box Jump [...]

July 15th 2015

Workout for Wednesday July 15, 2015 Strength  Shoulder Press 5x1 Every 2 Min Metcon 4 Rounds 5 Muscle Ups/15 C2B Pull-ups  10 Deadlifts [...]

July 14th 2015

Workout for Tuesday July 13, 2015 Skill 4 Sets 50 Dubs 50 ft Handstand Walk/Max Handstand Hold  Metcon 3 Rounds AMRAP in 4 Min Cal Row 10/7 5 [...]

July 13th, 2015 

Workout for Monday July 13, 2015Metcon 21-15-9 Power Cleans 135/95 Pull-ups  Time Cap 10 Min Strength Back Squat 5x2 Every 3 Min/Keep adding Back [...]

July 11th, 2015

Workout for Saturday July 11, 2015 Strength 10 Min to Find Your 1RM Hang Snatch Metcon 3 Rounds 400m Run 24 DB Snatches 70/40 12 [...]

July 10th, 2015

Workout for Friday July 10, 2015 Metcon 42-30-18 Wall Balls 20/14 Sumo Deadlift HighPulls 75/55 Box Jumps 24/18  Push-ups  Skill Not for [...]