Wednesday - April 10, 2019   Strength: Partner 800m Farmers Carry 70’s/53’s *Score is time plus :15 for each drop **10 Minute CAP   Metcon :  Teams of 4 10 Minutes Bike :15 on each 10 Minute Row :30 on each *Score is Calories/4    ...

        Monday - April 08, 2019   Strength: EMOM 8 Minutes   5 DB Push Press 40/20 10 DB Lunges   Metcon :  4 Rounds 200m Run 18 KB Swings 53/35 (A)   9 Pull-ups    ...

[caption id="attachment_17142" align="aligncenter" width="1024"] This is Byron12yo - 95lb'sYes he SRX'ed the workout45lb plate push24" Box35lb KBAb-Mat Situpsyep 15 reps all the way through[/caption]         Friday - April 05, 2019   Strength: Establish a 1 RM Power Snatch   Metcon: AMRAP 14 Minutes   5 Pull-ups 10/7 Calorie Bike 15 Push...

        Thursday - April 04, 2019   Metcon: E3MO3M for 4 Rounds   1 Plate Push 10 Box Jumps 24/20 (SRX 15) 10 KB Swings 70/53 (R) (SRX 15) 10 Sit-ups (SRX 15) Starting at 12:00 3 Rounds For Time of the same  ...

      Wednesday - April 03, 2019   Strength: 10-1 Descending Bench Press Barbell Rows   Metcon :  100 Double Unders 10 Deadlifts 275/195 10 Ring Dips 80 Double Unders   8 Deadlifts 275/195   8 Ring Dips 60 Double Unders   6 Deadlifts 275/195   6 Ring Dips 40 Double...

        Tuesday - April 02, 2019   Strength: Accumulate: 20 GHD Sit-ups 20 Barbell Curls 20 Good Mornings 20 Barbell Rotates   Metcon 1 : 5 Rounds 250m Row 10 Burpees over Rower *12 Minute Cap   Metcon 2: 25 Manmakers 50/35 *12 Minute Cap    ...

[caption id="attachment_17127" align="aligncenter" width="720"] And with that - the Open is over![/caption]         Monday - April 01, 2019   Strength: EMOM 10 Minutes 2 of: Power Clean+ Lunge L+ Lunge R   Metcon :  18-15-12-9-6-3 T2B KB Jump Squats 53/35    ...

      Friday - March 29, 2019   Strength: For Max Load: 1 Hang Power Clean 1 Hang Full Clean 1 Touch and Go Full Clean (from floor) *Complex must be done without releasing bar   Metcon: 5 rounds  12 DB Snatch   6 Ring Dips  12 DB Box Step-overs    Saturday - March 30, 2019 08:45 - Doors Open ...

    This Saturday is 19.6 - Starting at 09:00am, there will be no open gym due to this event   Thursday - March 28, 2019   Metcon: 50 Body Weight Back Squats 50 Shuttle Runs 50 1/2 Body Weight Push Press 50 Slamballs 50/30 50 Russian KB Swings 70/53 50...