Thursday - May 03, 2018 Strength/Skill: 3 Rounds (9 minutes) :30 on :30 rest of Slamballs Front Support Cals on Bike   Metcon: Partner Workout 25 Minute AMRAP P1 400m Run P2 Sit-ups / Wallballs / Power Snatch 95/65 P2 400m Run P1 Sit-ups / Wallballs /...

      Tuesday - May 01, 2018   Strengh/Skill: Tabata Rx - T2B S1 - Hollow Rock S2 - Plank   Metcon: 3 Rounds 750m Row 15 HSPU 15 Deadlifts at 275/185 15 PVC Jumps 30”/24"    ...

    Monday - April 30, 2018   Strength: Front Squat 5x5 @ 70% with 3 Second Pause   Accessory Strength: 5x4 Seated Box - +3”   Metcon: 50-40-30-20-10 Double Unders   5-  5-  5-  5-  5 C2B 50-40-30-20-10 Air Squats 10-10-10-10-10 Plyo Push-ups    ...

[caption id="attachment_11140" align="aligncenter" width="900"] "Forging a Fit Community"[/caption]     Friday - April 27, 2018   Strength: Bench Press 6x3 @ 80% Snatch Grip DL 5x3 +5lb (no/no/no)   Metcon:  27-21-15-9 KB Swings 70/53 (R) Burpee DUx3   Saturday - April 28, 2018 08:45 - Doors Open 09:00 - Workout 10:00 - Open Gym   Sunday...

[caption id="attachment_11136" align="aligncenter" width="900"] Masters Athletes Mitch & Tim"Twinning with coach Skye"[/caption] Congratulations Mitch on another successful regionals season, 12 places better then last year! Time to start working on Handstand walks :)        Thursday - April 26, 2018     Metcon: Partner Workout Against a 30 minute Clock “to build...

[caption id="attachment_11129" align="aligncenter" width="900"] Oakley says Spring has sprung, get out and enjoy![/caption]   Reminder: No Yoga tonight (Wednesday)     Wednesday - April 25, 2018   Strength: 5 Sets of 5x1 C&J Ascending ea. set   Metcon :  AMRAP 14 Minutes For Reps: 30 HPC 135/95 30 Calories on the Rower 30 HR...

[caption id="attachment_11109" align="aligncenter" width="900"] At one with the banded frog stretch![/caption]   Yoga for Fascial release tonight (Tuesday) if you signed up awesome if you forgot you can still come...

[caption id="attachment_11106" align="aligncenter" width="825"] I didn't think that was so bad, you? No no, it was fine, I liked it a lot![/caption]     Monday - April 23, 2018   Strength: Front Squat 5x5 @ 80%   Accessory Strength: 5x4 Seated Box - +3”   Metcon: 4 Rounds 400m Run 25 Wallballs 10 Pull-ups    ...

        Friday - April 20, 2018   Strength: Bench Press 5x4 @ 75% Snatch Grip Dealift   Metcon:  60 Double Unders 30 DB Thrusters 1 Farmers Carry to Mailbox 60 Double Unders 30 DB Push Press 1 Farmers Carry to Mailbox 60 Double Unders 30 DB Snatches 1 Farmers Carry...