Monday - July 30, 2018   Strength: Back Squat Establish a 1 RM   Metcon: 17.1 20 minute Cap 10 DB Snatches 50/35 15 Burpee Box Jumps 24"/20" 20 15 30 15 40 15 50 15  ...

        Friday - July 27, 2018   Strength: Deadlift Establish a 3 rep max   Metcon:  AMRAP 12 Minutes   5 - Ring Dips (SRX 3 Muscle Ups) 10 - Devil Lunges L+R=1) 30 - Double Under   Saturday - July 28, 2018 08:45 - Doors Open 09:00 - Workout 10:00 -...

    Thursday - July 26, 2018   Metcon: Parter Fight Gone Bad 3 rounds Rotating movements every 2 min: 1 works / 1 rests wall-balls 20/14LBS, Sumo deadlift high-pulls 75/55 Box-jumps 24"/20" Push-press 75/55 Row Calories 1 minute rest between rounds    ...

[caption id="attachment_12250" align="aligncenter" width="900"] Left-Adam & Bill                  Right-Adam & Bill[/caption]   No Yoga Tonight   Wednesday - July 25, 2018   Strength: Snatch Establish a new 1RM   Metcon :  8 Rounds 10 Goblet Squats 53/35 10 Alternating KB Snatches 53/35    ...

    Tuesday - July 24, 2018   Strengh/Skill: 5 rounds Row 100m all out Immediately into 5 Rep Back Squat 115/135/155/185/205   85/  95/105/125/145 (Rest as needed between rounds)   Metcon: 21-15-9 Burpees Deadlifts 135/95      ...

[caption id="attachment_12230" align="aligncenter" width="900"] Welcome Abby DingmanHealthy / Happy / Beautiful[/caption]     Reminder: Starting this Tuesday, we will have a 7:00PM class on Tuesday nights  (and don't forget about open gym Sundays from 12:00-2:00)   Monday - July 23, 2018   Strength: Strict Press Establish a 1RM   Accessory Strength: Max Static Hang (can...

  As we have added the Kids class to Tuesday and Thursday 9:00AM for the summer, we will not be holding the 5:00PM kids Class (6PM teens will continue)   Friday - July 20, 2018   Strength: Deadlift Warm-up then 8x1 with 15 Second Hold at lockout   Metcon:  50 Box Jumps...

    Thursday - July 19, 2018   Strength/Skill: 5 Minutes Max Calories on Bike 1 Works 1 Rests   Metcon: Parter Workout 30 minute Cap (partition as you like)   10 Plate Pushes 45/25 (25m) 100 Pull-ups 100 HRPU 100 Ground to overhead 135/95    ...

[caption id="attachment_12163" align="aligncenter" width="768"] Who's having more fun?[/caption]         Wednesday - July 18, 2018   Strength: DB Snatches 5x10 (5 each arm) Ascending   Acc. Strength: Behind the neck military press 3x10   Metcon :  27-21-15-9 Calorie Row Back Squats 135/95 T2B    ...

        Tuesday - July 17, 2018   Strengh/Skill: Every :30 seconds on the :30 Seconds For 6 minutes 1 OHS - 2 OHS - 3 OHS etc   Metcon: Buy In: 800m Run 50 DU 10 Manmakers 50/35 40 DU   8 Manmakers 30 DU   6 Manmakers 20 DU ...