Monday October 10th, 2016

STRENGTH Front Squat 6x2 Increase Wt. Every 2min   METCON 4RFT 4 Front Squat [...]

Saturday October 8, 2016

In teams of two, alternating each movement, complete ten rounds of: 10 Barbell Hang Clusters (115/75) 10 Burpees Run 300 Meters (to end of large blue [...]

Wednesday October 5th, 2016

EMOM for 20min O: 18/15 Cal Row E: 14 DB Snatches [70/40#]   Cool Down 3 Sets 1min Bike (Relaxed Pace) :45 L-Sit Rings or [...]

Tuesday October 4th, 2016

METCON 3 RFT 25 Pull-ups 25 Wall Balls [20/14] 25 GHD Sit-ups [x2 ambat] Buy out: 50 Box Jumps [24/20”]   POST WOD 3 Sets 12 Barbell Curls 20 [...]

Friday September 30th, 2016

21-18-15-12-9-6-3 Cals, Assault Bike Deadlift  185/135#   POST WOD For Time: 50 Box Jumps [...]

Wednesday September 28th, 2016

METCON Buy in: 400m run w plate  45/25 5 Rounds 50' OHWL  45/25# 10 HSPU 50' OHWL 15 GHD Buy out: 400m w [...]

Wednesday September 21st, 2016

HEAVY DAY EMOM for 6min 3 Strict Press EMOM for 6min 3 Push Press EMOM for 6min 2 Push Jerks *Rest 2min between different barbell movements* Then death [...]

Tuesday September 20th, 2016

SKILL 3 Sets 6 Turkish Get-ups (3ea side)   METCON 10 Rounds 3 Power Clean [185/125#] 5 Pull-ups 10 Push-ups 15 Air [...]

Monday September 19, 2016

STRENGTH Back squat 6x2 @80-85% Every 2min   METCON AMRAP in 10min 10 KBS [70/53#] 10 [...]

Friday September 16th, 2016

STRENGTH Clean and Jerk 2-2-2-1-1-1 Increase Wt. Every 2:30   METCON 21-15-9 Hang Clean [95/65#] 9-6-3 Rope [...]