Tonight (Wednesday): Yoga 7:30 - 8:15   Wednesday - February 21, 2018   Strength: DB Overhead Squats 3x3 Double 3x3 Left Arm only 3x3 Right Arm only   Metcon :  10 Rounds 3 36” / 30” Box jumps 2 *Ring muscle ups (Scale is Low rings not Bar) 1 full snatch...

    Tuesday - February 20, 2018   Strength: DB Bench Press 3x8-12 DB Rows 3x8-12   Metcon: 5 Rounds 20/18 Cal Row 10 Thrusters 75/55 (SRX95/65)   5 Bar facing Burpees   1 Minute rest    ...

        Friday - February 16, 2018   Open Prep: Burpee Build Finish   Metcon:  1 Muscle Ups 2 HSPU & 2 Goblet Squats 70/53 2 Muscle Ups 4 HSPU &4 Goblet Squats 70/53 3 Muscle Ups 6 HSPU & 6 Goblet Squats 70/53 4 Muscle Ups 8 HSPU & 8...

  No Yoga this Thursday   Wednesday - February 14, 2018   Strength: Jerk from the rack Sets of 3   Open Prep: Burpee Build   Metcon: 3 Rounds (20 minute cap) 35 Double Unders 25 Wallballs 15 T2B   5 Front Squats 185/125 (No Rack)      ...

[caption id="attachment_10453" align="aligncenter" width="900"] Caption this photo____________________[/caption]     Tuesday - February 13, 2018   Open Prep: T2B 2x Max Unbroken   Muscle Ups 2x Max Or Shoot Throughs 2x Max   Metcon: Partner Workout P1 Rows 1K P2 Max Rounds of:   5 T2B 10 HR Push-ups 15 Air Squats Switch Partner...

  A Huge thank you to everyone for supporting Special Olympics and especially those that came out to Row. More pictures and info on how much we raised coming soon.     Monday - February 12, 2018   Strength: Thrusters 4x15 with 90 second rest between a weight you can...

[caption id="attachment_10417" align="aligncenter" width="900"] Ricks rowing Saturday and so should you!!![/caption]   Marathon Row - Saturday 12:00 Didn't sign up? Can't stay for it all? Thats OK, Just show up, we will put you on a team, in fact bring friends, family, they can all join in!!! Its...

        Thursday - February 08, 2018   Strength/Skill: 4x12 High Quality Push-ups 3x10 C2B   Metcon: 5 Rounds 1 Rope Climb 10 Devil Lunges (L+R=1) 10 Kettlebell Swings 70/53 (R) 10 DB Full Cleans 50’s/35’s      ...