[caption id="attachment_16875" align="aligncenter" width="605"] Full info should be out by the middle of next week![/caption]         Friday - January 25, 2019   Strength: 3x8 / Arm Single Arm  DB Bench Press 3x8 / Arm DB Bent Rows   Metcon:  10-1 Descending ladder  HSPU Deadlifts 225/155 Goblet Squats 53/35   Saturday - January 26,...

      Thursday - January 24, 2019   Metcon:  4 Rounds 20/15 Calories on Bike 20 Hang Power Snatches95/65 20 Box Jump Overs 20 Lateral Burpees   Strength: 50 Body Weight Back Squats (Not for time)    ...

    Wednesday - January 23, 2019   Strength: Clean Technique Work   Metcon :  10 Rounds of “Cindy” Immediately into: “Clean Ladder” 2 reps at each bar “Power” or “Full” Men    Women   75          55 105          75 135      ...

      Tuesday - January 22, 2019   Metcon 1: Within an 8 minute window 1 Set Max Wallballs 1 Set Max GHD Sit-ups (scale V-ups) 1 Set Max Ring Dips Score is total reps   Metcon 2: 50 DU 25 Push Press 135/95   5 Farmers Carry 70’s/53’s 75’ 40...

[caption id="attachment_16857" align="aligncenter" width="768"] Finishing Row'd Royalty Workout Two[/caption]     Monday - January 21, 2019   Metcon :  3 Person teams M/M/M 6,000 meter Row for time M/M/F   5,666 meter Row for time M/F/F    5,333 meter Row for time F/F/F     5,000 meter Row for time ...

    Join us this Saturday to pay respect to a hero - Blake Marston 08/09/83 - 01/10/15   Friday - January 18, 2019 Strength: 10-1 Bench Press Barbell Row *weight should be such that you can complete the 10’s unbroken   Metcon:  25(20)-20(15)-15(10)-10(5)-5(5) Cal Row Box jump Single arm KB push...

      Thursday - January 17, 2019   Strength: Work to a max 50’ Farmers Carry   Metcon:  3 Rounds 10 DB Snatches (alternating) 50/35 10 Single Arm OH DB Lunge Steps L 10 Single Arm OH DB Lunge Steps R 20 V-ups  20/15 Calories on the Bike    ...

[caption id="attachment_16841" align="aligncenter" width="563"] "The Chief"[/caption]         Wednesday - January 16, 2019   Strength: 2 Tempo Back Squats EMOM 12 minutes 4/2/x Add weight every 3 minutes   Metcon :  “The Chief” 3 Minute AMRAP 3 Power Cleans 135/95 6 Push-ups 9 Air Squats Rest 1 Minute Repeat for 5 cycles ...

[caption id="attachment_16837" align="aligncenter" width="768"] Label this picture _________________________[/caption]       Tuesday - January 15, 2019   Metcon: Partition as you like: Max Reps in 30 minutes 500 Single Unders 100 Wallballs 100 Slam balls 50 Ring Rows 50 Calorie Row 25 D-Balls (Heavy for you) 25 Toes to Pole    ...

  Awesome job by all of our rowers who have completed the 1st Row'd Royalty workout. If you signed up and haven't done it yet remember scores must be in by 9:00 tonight (Monday).     Monday - January 14, 2019   Strength: EMOM 10 1 Strict Press- 2 Push Press-...