Join us Saturday at the 9:00 Class to honor 19 Firefighter who died in a wildfire in Yarnell AZ in June of 2013. We will be doing the hero workout “Hot Shot 19”     Tuesday - June 26, 2018   Strengh/Skill: Rope Climbs   Metcon: Run 400 or Bike .8 miles ...

    Monday - June 25, 2018   Strength: Strict Press 6x2@80% then 2x6@60%   Accessory Strength: 4 Grip Static Hang 15/15/15/15 x2   Metcon: 10 - 1 minute rounds of: 10 Lateral Burpees Max reps Power Snatches 115/85 Rest 2 minutes between rounds.    ...

        Friday - June 22, 2018   Strength: Deadlift +5 3 Position 3 Second Pause (Below Knee/Above Knee/Top) Warm-up then 5x2   Accessory Strength: Glute Bridges 3x8   Metcon:  500m row - max effort Immediately into: 4 Rounds 40 Double Unders 8 Dips Immediately into: 500m Row - Max Effort   Saturday - June...

    Thursday - June 21, 2018   Strength/Skill: Max Push-ups 5xMax   Metcon: Partner Workout 4 Person Team (you don’t need a team) 8 - 150’ Plate push 200 Partner Walllballs (2 wallballs/team) 200 Air Squats 200 Box Jumps (2 Boxes/team) 25 Synchronized Burpees (All 4 chest to ground at same time) 8 Rope...

        Wednesday - June 20, 2018   Strength: Snatch 12x1 Hi Hang PWR + Low + Ground   Acc. Strength: Behind the neck military press 3x12   Metcon :  3 Rounds 400m run 20 Hang Power Cleans 95/65 20 Push Press 95/65      ...

[caption id="attachment_11791" align="aligncenter" width="768"] "Getting those calories out of the way fast"[/caption]   Don't forget rope climbs today...

[caption id="attachment_11780" align="aligncenter" width="900"] Saturday "Hero" vibes"Coffland"Awesome job everyone[/caption]   Great job with "Coffland" everyone, if you were wondering, Byron, 11 years old had the hangs of the day with 1st a 3:20 and 2nd a 2:40...

[caption id="attachment_11763" align="aligncenter" width="576"] Remember to use your "Functional Fitness" this weekend!REAL LIFE FARMERS CARRIES[/caption]         Friday - June 15, 2018   Strength: Deadlift 3 Position 3 Second Pause (Below Knee/Above Knee/Top) Warm-up then 5x2    Accessory Strength: Glute Bridges 3x8   Metcon:  10 rounds 2 Curtis P’s 135/95 (SRX 155/105) 3 HSPU ...