101722-102122
Mon (Oct 17th) Back Squat (Every 90sec x 7 perform 3 Reps) Start at no lighter than 50% Blessing in Disguise For Time: 20/18 Cal Bike 10...
101022-101422
Mon (Oct 10th) Back Rack Lunge (4 x 12 Start at light to moderate weight and build. Lunge forward or backward, your choice. *Take your...
100322-100722
Mon (Oct 3rd) Tree Trunks (Time) 4 Rounds For Time 20 DB(2) Box Step Over 35/20 2 Rounds of Cindy 20/16 Cal Row Buy Out: 800m Run 28min...
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Mon (26th) Back Squat (4x8) Start at 65% and build. Star Fox (Time) 3 Rounds For Time 10 Squat Clean 135/95 75 Double Under 10min Cap ...
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Monday (Sep 19th) Hang Power Clean EMOM 6:00 3 Hang Power Cleans Start at a moderate weight and increase to a tough 3, well above your...
091222-091622
Monday (Sep 12th) Strength Ever :90sec x 6 5 Power Clean Work at 60-65% for sets. Metcon (Time) 4 Rounds For Time 20/16 Cal Bike 12 DB(2)...
090522-090922
Monday (Sep 5th) See you at 8:00 am or 9:15 am for our Labor Day Workout! Tuesday (Sep 6th) Front Squat (5, 4, 3, 2, 1) Start @ 70%, and...
082922-090222
Monday (Aug 29th) Back Squat 1x6 @ 80-85% 1x8 @ -10 to 20lbs lighter From 6 Rep 1x10 @ -10 to 20lbs lighter From 8 Rep Warm up and build...
082222-082622
Monday (Aug 22th) 2 Rounds: 30/24 Cal Row 20 Burpee Box Jumps 24/20 Cal Bike 10 Squats Cleans 185/125 400m Run Rest 4:00 between rounds...
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Monday (Aug 15th) Strength: Halting Snatch Grip Deadlift - 5x6 3 sec Tempo Descend Work at about 40-45% of 1RM Snatch for all sets. The...
