[caption id="attachment_16484" align="aligncenter" width="1024"] Awesome Job and yummy food at the food prep class.[/caption]         Monday - October 22, 2018   Strength: EMOM 6 Minutes 2 Strict Press 4 Push Press 6 Bar Push-ups (No Racks)   Metcon: 3 Rounds FGB Style KB Jump Squats 53/35 (SRX 70/53) Ab-Mat Sit-ups Singe...

    Friday - October 19, 2018   Strength: Bring Sally Up Back Rack 95/65 (SRX 135/95)   Metcon:  10 Ring Dips 20 Box Jumps 24/20 30 T2B 40 DB Snatches 50/35 50 DB Box Stepovers 50’s/35’s 40 DB Snatches 50/35 30 T2B 20 Box Jumps 10 Ring Dips   Saturday - October...

    Sunday - October 21 at 1:30 at the gym MEAL PREP! Come join Deb, Ian, and Special Guest CS1 Aaron Fierros for a casual hour of Cutting, Cooking, Measuring, and all around meal prep and kitchen tricks.   October - September 18, 2018   Skill: Kipping   Metcon:  AMRAP 5 minutes 8...

  Mark your calendar Sunday the 21st - Food Prep Class - Time and info in the next day or two!   Wednesday - October 17, 2018   Strength: Deadlift Work to a Heavy 8 Rep   Metcon :  Partner Workout (YGIG) 1000m Row 50 Ground to Overhead 135/95 1000m Row 50...

[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...