[caption id="attachment_12130" align="aligncenter" width="768"] "Good job partner, that was easy, yeah easy, good job, I'm just going to lay here in front of he fan for a sec...

        Wednesday - July 11, 2018   Strength: Snatch 12x 1 of 1 Hang Full + 1 Ground Full   Acc. Strength: Behind the neck military press 3x10   Metcon :  10-1 Descending Ladder Thrusters 135/95 C2B (SRX 1st rep is a bar muscle up)    ...

[caption id="attachment_12105" align="aligncenter" width="900"] "Welcome Back!!!"[/caption]         Tuesday - July 10, 2018   Strength/Skill: Hydrate and Smile   Metcon: 35 Minute Cap 2 Plate Push 75’ Run 800m 2 Rope Climbs (Scale is 20 Ring Rows) 8 Front Squats 225/155 80 Double Unders 2 Plate Push 75’ Run 600m 2 Rope...

[caption id="attachment_12086" align="aligncenter" width="737"] Its a new week, keep that mobility on point. Never know when you'll need it.[/caption]     Monday - July 09, 2018   Strength: Strict Press 6x3@75% then 3x6@55%   Accessory Strength: 4 Grip Static Hang 25/25/25/25 x2   Metcon: Against a 4 minute Clock Row 500m Max Burpee over...

      Strength: Deadlift 2 Position 3 Second Pause (Below Knee/Top) Warm-up then 6x2   Accessory Strength: Glute Bridges 3x6   Metcon:  “Amanda” 9-7-5 Ring Muscle-ups Snatches 135/95 Scale is  - Bar MU - Ring MU Jumping - Bar MU Jumping   Saturday - July 07, 2018 08:45 - Doors Open 09:00 -...

[caption id="attachment_12074" align="aligncenter" width="817"] Its been a HOT week, great job sticking with it everyone[/caption]       Thursday - July 05, 2018   Strength/Skill: 3 Max sets Pull-ups 3 Max sets Push-ups   Metcon: Parter Workout Against a 25 minute clock 4 rounds of: 1 Partner Rows for meters 1 Partner completes...

[caption id="attachment_12060" align="aligncenter" width="768"] "Grace Under Pressure"[/caption]   Reminder: 4th of July is rolling like a Saturday, 09:00 Class then open gym 10-12 (No Yoga this week)     Tuesday - July 03, 2018   Strengh/Skill: Hydrate and Smile   Metcon: Max Rounds in 35 minutes of: 50 DU 10 Front Squats 155/105 15/10 Calories...

[caption id="attachment_12051" align="aligncenter" width="900"] Kids Class Tuesday and Thursdays 9:00AM Starting this week (July 3rd & 5th)[/caption] Starting this week, Tuesdays and Thursdays 9:00AM kids class. What age? Children must be able to listen and follow directions. Cost: $5 per kid / per class     4th of July we will...

[caption id="attachment_12018" align="aligncenter" width="865"] Marching into the weekend![/caption]   4th of July We will be OPEN 9:00 - 12:00 It will be just like a Saturday, workout at 9, open gym 10-12     Friday - June 29, 2018   Strength: Deadlift 3 Position 3 Second Pause (Below Knee/Above Knee/Top) Warm-up then 5x2   Accessory Strength: ...