Metcon: 10-1 Descending Ladder Power Cleans 135/95 Ring Dips Deadlifts 135/95 Calories on the Bike   Saturday - August 24, 2019 08:45 - Doors Open 09:00 - Workout 10:00 - Open Gym   Sunday - August 25, 2019 Closed for the summer    ...

    Thursday - August 22, 2019   Strength: Bench Press Work to Heavy 5 rep Then do 4 additional sets Ascending in weight Decreasing in reps (set of 4, set of 3, set of 2, set of 1)   Metcon : 6 rounds 12/8 Calorie Row   6 DB Clusters...

    Wednesday - August 21, 2019   Strength: Partner Full Snatches Every :30 On the :30 for 15 minutes Alternating partners 1 Full Snatch + 1 Hang Full Snatch   Metcon :  Partner Workout For time: YGIG 10 rounds each P1 Power Snatch 95/65 (SRX 135/95) Bar Hop Burpee Box...

  Great Job Shaker School - Specialty Camp - You guys did a great job and were fun to have. We hope to see you back next year!   Tuesday - August 20, 2019   Metcon: *21-*18-*15-*12-*9-*6-*3 Wallballs KB Swings 53/35 (A) * Run 400  ...

[caption id="attachment_17617" align="aligncenter" width="768"] Wallball Surgery - Thanks V[/caption]       Monday - August 19, 2019   Strength: Front Squats 185/125 Max Reps in 1 minute Rest 1 minute Max Reps in 45 Seconds Rest 45 seconds Max Reps in 30 Seconds Rest 30 Seconds Max Reps in 15 Seconds   Metcon...

        Friday - August 16, 2019   Strength: Max Static Deadlift Hold 225/155 Max Static Front Support Hold   Metcon: Complete all of the work partitioned however you like 1 mile run (1 mile/800x2/400x4/200x8) 100 Wallballs 20/14  50 Slam Balls 50/30   4 150’ Plate Pushes 45/25   Saturday - August 18,...

[caption id="attachment_17605" align="aligncenter" width="768"] She's so fast she's blurry![/caption]   Thursday - August 15, 2019 Strength: Tabata Hang Power Snatches 95/65   Metcon 1: 30-20-10 Calories Bike Toes to bar *10 minute cap About 2 minutes rest     Metcon 2: 15-10-5 Burpees to target OHS 135/95 *10 minute cap    ...

    Wednesday - August 14, 2019   Strength: Partner Strength 10 minutes as a team to move as much weight as possible: Each team will get 2 bars, 1 for Deadlift 1 for Strict Press Alternate movements whenever you like   Metcon :  Partner “Double Annie” 100-80-60-40-20 Double Unders (2-1) ...

[caption id="attachment_17598" align="aligncenter" width="400"] Good luck at school[/caption]   Nick will be working out at 4 and coaching 5,6 tonight, his last classes at White Mountain before heading to Florida for school, good luck Nick, we wish you all the best.   Tuesday - August 13, 2019   Metcon: Against a...

    Monday - August 12, 2019   Strength: Alternating EMOM Until Completed or 10 minute cap 75 HR Push-ups 50 Pull-ups   Metcon :  2 Rounds 200m KB Briefcase carry L 53/35 20 KB Push Press L 53/35 20 KB Swings 53/35 (A) 200m KB Briefcase carry R 53/35 20...