Wednesday - May 08, 2019 Strength: Front Squat 4x6 AHAP 2 sets - Back Rack Walking Lunges   Metcon :  Against a 20 Minute Clock 800m Run Rest 1:1 400m Run Rest 1:1 400m Run Rest 1:1 200m Run Continue with 200m & 1:1 Rest    ...

[caption id="attachment_17248" align="aligncenter" width="640"] Rains coming - dress accordingly![/caption]     Tuesday - May 07, 2019   Metcon: Partner Workout 4 Rounds 5 Minute Rounds 1 Minute Rest Between 3 Minutes Max Distance Row 2 Minutes YGIG Deadlifts 225/155 (SRX 315/220) 3 Minutes Max Distance Bike 2 Minutes YGIG Power...

[caption id="attachment_17243" align="aligncenter" width="1024"] Great Job Handstand Walking everyone![/caption]     Monday - May 06, 2019   Strength: Barbell Strict Press 20RM 4x10 chest supported Barbell rows - Heavy 4x8 Side Lying External Rotates - Plate   Metcon :  For Time 60 DU 30 Medball Cleans 30 T2B 60 DU 30 Medball...

      Friday - May 3, 2019   Strength: Overhead Squats 5x5 working on quality technique   Metcon: “Jackie” (staggered Start as needed) 1,000m Row 50 Thrusters 45/35 30 Pull-ups   Saturday - May 4, 2019 08:45 - Doors Open 09:00 - Workout 10:00 - Open Gym   Sunday - May 5, 2019 12:00 -...

    Thursday - May 2, 2019   Strength: Banded Shoulder Work MU Practice    Metcon: EMOM 30 Minutes Minute 1 Muscle Ups (Athlete picks #)(or Hardest "Pull") Minute 2 10 D-Balls over shoulder 80/50 Minute 3 25’ Handstand Walk (1st Scale 12 Shoulder Touches)(2nd scale 75’ Bear)  Minute 4 15/10...

        Wednesday - May 1, 2019 Strength: Box Squats 8x2 @85% :30 seconds between sets if possible  x3 30 Banded Good Mornings 15 Single leg bridges/leg   Metcon :  6 Rounds 10 Burpee Box Jumps 24/20   6 KB Swing Catch Squat 70/53    ...

      Tuesday - April 30, 2019   Metcon: 5x 5min Rounds - 2 Minute Rest after each 20/14 calories on Bike 1 round DT (12 DL/9 HPC/6 PJ 155/105) Max Rounds Cindy (pickup where you left off) *score is Rounds/Reps Cindy    ...

        Friday - April 26, 2019   Metcon: 70 Double Unders 60 Hang Power Cleans 95/65 50 Lateral Burpees 40 DB Thrusters 50/35 30 T2B 20 DB Clusters 50/35   Saturday - April 27, 2019 08:45 - Doors Open 09:00 - Workout 10:00 - Open Gym   Sunday - April 28, 2019 ...

        Thursday - April 25, 2019   Strength: Bullet Proof / Banded Shoulders   Metcon:   10 Deadlifts 225/155 800m Run   10 Deadlifts 225/155 40 Calories on Bike   10 Deadlifts 225/155 400m Run   10 Deadlifts 225/155 20 Calories on Bike   10 Deadlifts 225/155 200m Run  ...