Wednesday - June 05, 2019   Strength: Front Squat from floor 5x3 AHAP   Accessory Strength: Double KB Front rack walking lunges 2x 100’   Metcon :  3 Rounds 15 DB Burpee Deadlifts 50/35 15 DB Box Step-overs 50/35 24”/20” 15 DB Push Press 50/35    ...

    Tuesday - June 04, 2019   Metcon: Partner Workout Max Distance Row in 40 Minutes P1 *Rows P2 *Runs 400m *every time you switch 25 Partner Wallballs 25 Medball Situp passes ** add 10m for every rep you complete     (25 wallballs+25 Situps=500m)     Score...

[caption id="attachment_17339" align="aligncenter" width="960"] Happy Monday!!![/caption]   Monday - June 03, 2019   Strength: Work to a heavy complex of: 1 Thruster From the Ground                        1 Push Press 1 Split Jerk   Accessory Strength: Superset x3: 8 Chest Supported...

[caption id="attachment_17334" align="aligncenter" width="800"] "Levi"Congratulations Zack & Rachel!(and yes this pic is at Dos Amigos at 3 days old)[/caption]     Friday - May 31, 2019   Strength: Banded Shoulder work   Metcon: 2 Rounds 500m Row 50 Sit-ups 400m Row 40 KB Swings 53/35 (A) 300m Row 30 Goblet Squats 53/35 ...

[caption id="attachment_17330" align="aligncenter" width="1024"] How are those Hamstrings Today!!![/caption]     Thursday - May 30, 2019   Strength: 1 Round “Rowling” Rules: 10 Frames 100m target Can’t pull after 90m “pins” over and under 100 High Score of the day wins a $20 gift card to the WMCF Retail Store...

      Wednesday - May 29, 2019   Strength: Box Squat 5x3 AHAP with near perfect form   Accessory Strength: Superset x3 15 Banded Hamstring Curls 15 Barbell weights Bridges   Metcon :  Against an 7 minute clock: 50 DU 10 Deadlifts 185/125 Score is total reps  ...

        Tuesday - May 28, 2019   Strength: One Arm DB Press 4x8 each side   Accessory Strength: Superset x3 25 DB Pullovers 20 Side Laying DB Rear Delt Raises   Metcon: AMRAP 15 1 Pate Push 75’ 10 Box Jumps 24/20 10 T2B or GHD Sit-ups 1 Bear Crawl 75’ 2...

[caption id="attachment_17311" align="aligncenter" width="660"] MONDAYHeats starting at 10:00 Cookout starts at 12:00[/caption]     Friday - May 24, 2019   Strength: Barbell TGU’s Ascend to max weight in 20 minutes   Metcon: AMRAP 3 Minutes x 5 cycles 1 Minute Rest between each 3 HSPU 6 KB SDHP 70/53 9 Devil Lunges...

  Memorial Day Murph! Monday heats starting at 10:00AM - Barbecue starting about 12:00 Infinitely scaleable like all workouts - see you all then!!!   Thursday - May 23, 2019 Strength: Banded Pull Work   Strength/Metcon1: “Isabel” This can be done As designed “a workout for time” Or this may be done...