[caption id="attachment_16461" align="aligncenter" width="1024"] 1st 5AM - Way to get that early morning workout in you 10 (Tonya was there promise)[/caption]     Tuesday - October 16, 2018   Strength: Tabata Abs of choice   Metcon: “Dork” 6 rounds for time of: 60 double-unders 30 kettlebell swings 15 burpees Men: 53 Women:...

[caption id="attachment_16457" align="aligncenter" width="1024"] Yep, its a thing![/caption]   Its official, we have started 5:00am classes Monday / Wednesday / Friday     Monday - October 15, 2018   Strength: Strict Press 5x3 Ascending   Metcon: 10-1 Bar Muscle-ups Full Snatches 135/95 Or 20-18-16-14-12-10-8-6-4-2 Calories on the rower 10-1 Power Snatches 135/95    ...

      Thursday - October  11, 2018   Skill: Pistols Level 1 - Proper position work Level 1 - Accumulate 30 Air Squats 3 sec pause Level 2 - Proper position work / assist options Level 2 - Accumulate 30 Pistols with assist Level 3 - Proper position work...

[caption id="attachment_16442" align="aligncenter" width="1024"] Barbells for Boobs 2018Fundraise Now - Make a Difference[/caption]     Wednesday - October 10, 2018   Strength: Team Series event 2 (done solo) For Time or Reps (7 minute Cap) 20 Full Cleans 135/95 20 Full Cleans 185/125 20 Full Cleans 225/155   Metcon :  Team Series...

  This Saturday - 8:00AM - Our nutritionist talks "Macros", come learn more about quality Proteins, Fats, and Carbohydrates. Everyone in the challenge who attends in person will receive 10 Bonus points!   Tuesday - October 09, 2018 Tabata Rings/Parallel Bars Level 1 - Hold top of rings/bars...

[caption id="attachment_16431" align="aligncenter" width="590"] Its not flawless but its a good tool if your without measuring devices[/caption]   Normal hours today - Happy Columbus Day     Monday - October 08, 2018   Strength: Work to a heavy single Split Jerk   Metcon: 5 Rounds for Time: 50 Double Unders 50’ Single DB overhead...

[caption id="attachment_16426" align="aligncenter" width="480"] Don't worry Skye deadlift this opening weight for fun and the Strongman thought it was great![/caption]         Friday - October 05, 2018 Strength: 5x5 Box Squats to a 90 degree femur   Metcon:  8 Rounds 10 KB Jump Squats 70/53 100m Sprint :30 Seconds Rest   Saturday -...

      October - September 04, 2018   Skill: Rope Climbs Level 1 -  foot position Level 1 -  foot locked pullups/Overhead rope pull Level 2 -  climbing efficiency Level 2 -  accumulate climbs Level 3 -  legless & L-sit technique  Level 3 - accumulate climbs   Metcon:  “Helen meets Karen” ...

  Reminder: Our Nutritionist "Jess" will be here tonight from 7:00 until 8ish talking about Sugar and Alcohol. We hope everyone can make it!   Wednesday - October3, 2018   Strength: Every 90 seconds for 6 Rounds 3 KB SDHPs 70/53 3 PWR Cleans 6 Deadlifts   Metcon :  Partner Workout 12-1...