Monday - August 20, 2018   Strength: Back 8x2 @ 80% Front 2x8 @ 60%   Metcon: AMRAP 13 Minutes   3 Clusters 155/105   6 T2B   9 Bar Push-ups   6 T2B    ...

[caption id="attachment_12840" align="aligncenter" width="900"] Nothing like a little"Duck Walk Pizza Tag"to start your day off right![/caption]     Friday - August 17, 2018   Strength: Front 8x2 @ 75% Back 2x8 @ 55%   Metcon:  Workout 1 - For Time 100 Slamballs over wall 50/30 Workout 2 - For Time Row 2K...

      Thursday - August 16, 2018   Metcon:  Partner Workout 5 rounds P1  1,2,3,4,5,etc (Partner picks up where other left off) Front Plate Lunges (L+R=1) 45/35 Plate Sit-ups (Plate always toward ceiling) Power Snatch 95/65 (SRX Full) P2 200m KB Farmers Carry 53’s /35’s      ...

[caption id="attachment_12597" align="aligncenter" width="996"] Congratulations Kayla & Nick!!![/caption]     Wednesday - August 15, 2018   Strength: Arnold Presses  2 Sets of 6, 1 Set max reps (max exceeds 12 move up in weight)   Accessory Strength: 40 Barbell Curls 25 Bent Rows   Metcon :  12 Minute EMOM Minute 1 - 1 Rope...

    Tuesday - August 14, 2018   Metcon: 30 Ground to Overhead 185/125 Rest 5 Minutes *21-*15-*9 Deadlifts 185/125 Bar Facing Burpees *400m Sandbag Run    ...

[caption id="attachment_12528" align="aligncenter" width="822"] Congratulations Jeff and NicoleWelcome to the world and WMCF baby Rowan[/caption]   Monday - August 13, 2018   Strength: Back 8x2 @ 75% Front 2x8 @ 55%   Metcon: 10 Pull-ups 20 Wallballs   9 Pull-ups 18 Wallballs   8 Pull-ups 16 Wallballs   7 Pull-ups 14...

        Friday - August 10, 2018   Strength: Front Squat 8x2 @ 70% Back Squat 2x8 @ 50%   Metcon:  100 Double Under 10 Push Jerks 185/125 10 KB Russian Twist 53/35 80 Double Under   8 Push Jerks 185/125   8 KB Russian Twist 53/35 60 Double Under  ...

[caption id="attachment_12490" align="aligncenter" width="863"] Meet the "Echo" bike[/caption]         Thursday - August 09, 2018   Metcon:  Partner Workout AMRAP 30 minutes 400m Run (together) 40 Pullups 40 Calories on the Bike 40 High Box Jumps    ...

    Wednesday - August 08, 2018   Strength: Arnold Presses  2 Sets of 6, 1 Set max reps (max exceeds 12 move up in weight)   Accessory Strength: 35 Barbell Curls 20 Bent Rows   Metcon :  5 Rounds 11 Deadlifts 225/155 11 HSPU 11 Calorie Row    ...

      Remember we have a 7:00PM class tonight (Tuesday)   Tuesday - August 07, 2018   Strengh/Skill: EMOM 8 minutes 1 Power Clean (+20/10lb from last) 20 Double Unders (SRX add 5DU/round) 1 Power Clean   Metcon: 17 Minute AMRAP 200m Sprint   8 KB Swings 70/53 (R) 12 Push-ups    ...