Wednesday - April 24, 2019 Strength: Back Squat - 4x5 @ 80% Hip Extensions or Good Mornings 3x20 (weighted if possible)    Metcon :  3 Rounds 10 Power Cleans 135/95 10 HR Push-ups 10 Sit-ups 10 Push Jerks 135/95 10 Pull-ups (C2B if you got them) 10...

        Tuesday - April 23, 2019   Metcon: WMCF #5 Partner Workout 6 minute AMRAP P1 - 18/15 calorie Row P2 - Max Russian KB swings 70/53 2 minute rest 5 minute AMRAP P1 - 15/12 calorie Row P2 - Max Air Squats 2 minute rest 4 minute...

        Monday - April 22, 2019 Strength: 3x8 Strict Press 3x8 Single Arm DB Rows Heavy 16 Banded "fcecepulls"   Metcon :  *21-*15-*9* DB Burpee Deadlifts 50/35 DB Snatches 50/35 *Farmers Carry Lap (4 Total)    ...

        Friday - April 19, 2019   Strength: EMOM 12 Alternating 25m Heavy Plate Push 95/60 5 Shoot Throughs with PU & Dip   Metcon: For Time: 75 Wallballs 50 Power Snatches 115/75 *Partition as you like   Saturday - April 21, 2019 08:45 - Doors Open 09:00 - Workout 10:00 -...

[caption id="attachment_17184" align="aligncenter" width="1024"] Mobility Perspective[/caption]     Thursday - April 18, 2019   Strength: 10-8-6-4-2 Bench Press (BW) Evil Wheels   Metcon: Athletes Choice Cindy Goes for a Run AMRAP 20   5 Pull-ups 10 Push-ups 15 Air Squats 200m Run or Mary Goes for a Run AMRAP 20   5 HSPU ...

[caption id="attachment_17180" align="aligncenter" width="1024"] Hands on Hips required???[/caption]     Wednesday - April 17, 2019   Strength: 25 Good Mornings 25 Barbell Rotates   Metcon :  CrossFit Total 1RM Back Squat  1RM Strict Press 1 RM Deadlift *Score is total load of all three    ...

[caption id="attachment_17174" align="aligncenter" width="898"] PETES BACK!!!!![/caption]     Tuesday - April 16, 2019   Strength: Accumulate: 25 GHD Sit-ups 25 Barbell Curls   Metcon: 800m Run or 1,000m Row Into: 3 Rounds 30 DU 20 Front Squats 75/55 30 DU 20 SDHP 30 DU 20/14 Calorie Bike    ...

[caption id="attachment_17169" align="aligncenter" width="1024"] Saturday Barbell Carnage[/caption]     Monday - April 15, 2019   Strength: EMOM 8 Minutes   5 DB Thrusters 40/20 10 DB Lunges   Metcon :  AMRAP 15 21 Box Jumps 15 Full Cleans 135/95   9 T2B  ...

[caption id="attachment_17163" align="aligncenter" width="768"] Family sled pulls[/caption]     Friday - April 12, 2019   Strength: L-sits 25 on 35 off 20 on 40 off 15 on 45 off 10 on 50 off   5 on Rings / Paralettes / Boxes    Metcon: 1-10 Ascending Ladder Power Cleans 205/145 Burpees   Saturday - April...

    Thursday - April 11, 2019   Strength: 10-1 Single Arm DB Bench Press 50/35 L 10 R 10 L 9 R 9    Metcon: 5 Rounds 3 Minute AMRAP 3 HSPU 6 Power Snatches 115/75 9 Air Squats *1 Minute Rest between Rounds    ...