Friday - December 13, 2019   Strength: Hang Power Snatch 5x3   Metcon :  5 Rounds 10 K2E 15 KB Swings (70/53)(Russian) 30 Air Squats 1 Sled Push (180/135 on prowler and 90/45 on other sled)   Saturday - December 14, 2019 08:45 - Doors Open 09:00 - Workout 10:00 -...

    Thursday - December 12, 2019   Strength/Skill Work: 12 Minutes max Accumulate 5 minutes of Static Bar Hang Every Drop 10 HR Push-ups   Metcon : Against a 15 Minute Clock: 21*-15*-9* Shoulder touches Box Jumps 24"/20" *Rope Climb With the remaining time Establish a 1 rep Full Clean    ...

      Wednesday - December 11, 2019   Strength: Deadlift - Warm up - 1 Max Set +5lb’s/10lb's from last week   Metcon :  Buy In 100 Double Unders 5 Rounds   6 Strict Pull-ups   8 Front Squats 155/105  10 HSPU Cash Out 100 Double Unders *Hard Cap at 12:00    ...

    Tuesday - December 10, 2019   Metcon: Partner Workout Max Meters row in 30 Minutes At the start and every 5 minutes 10 Medball Clean/Wallballs (*each)   5 Evil Wheels (scale is 10 Jackknifes*) *Both partners work at the same time, 1st one done can start rowing  ...

    Monday - December 09, 2019   Strength: Bear Complex 5x3   Metcon :  AMRAP 10 8 DB Push-ups 40’s/20’s 8 DB Sit-ups 40/20 (1 DB) 8 DB Devil Lunges (L+R=1)(2 DB)    ...

    Friday - December 06, 2019   Strength: Hang Full Cleans 5x5 Ascending   Metcon :  AMRAP 13 10 Hang Power Snatches 75/55 10 Front Squat (OH Squat is SRX) 30 Double Unders 10 Ring Push-ups   Saturday - December 07, 2019 08:45 - Doors Open 09:00 - Workout 10:00 - Open...

    Thursday - December 05, 2019   Strength/Skill Work: 1 Minute D-Ball Carries    Metcon : Round 1 16 Burpee Slamballs 50/30 16 Slamball Cleans 50/30 Round 2 16 Burpee Pull-ups (SRX Burpee MU) 16 Pistols (L+R=1) Round 3 16 Burpee Slamballs 50/30 16 Slamball Cleans 50/30 Round 4 16...

  Wednesday - December 04, 2019   Strength: Deadlift - Warm up - 1 Max Set +5 lbs  from last week   Metcon :  150’ Single Arm OH-DB Walking Lunge (L) 50/35 150’ Single Arm OH-DB Walking Lunge (R) 50/35 100/80 Calorie Row  50 T2B or GHD * Partition as...

        Tuesday - December 03, 2019   Skill: Peg Board/Rope   Metcon: Partner Bike 1 Works/1 Rests 2 Rounds 40 cal Bike 40 HSPU 40 Renagade Row 40/20 (L+R=1) 40 KB Swing Catch Squats 53/35    ...

  Normal Class Schedule Starting at 8am.     Monday - December 02, 2019   Strength: Bear Complex 5x2   Metcon :  21-18-15-12-9 Wallballs 20/14 Box Jump 24”/20”    ...