11/30/2021-TUESDAY WORKOUT

by | 30am1152UTCTuesday | WOD

STRENGTH 3 Sets a1. Deficit Dl X 2-4 @31×1 (not Tng) a2.lateral Raise X 12 a3. Hercules Raise X 12 + :10 Hold At Top *build METCON Amrap 8 2,2,4,4,6,6 burpees t2b

11/28/2021-MONDAY WORKOUT

by | 29am1151UTCMonday | WOD

STRENGTH 3 Sets a1. 20 Steps Total Front Rack Walking (heavy) *alt Legs (build) a2. Weighted Plank Hold X :30 METCON 5 Rounds 6 Hang Power Snatch (135/95) 9 Ohs 12 Cal Row

11/25/2021-TURKEY BOWL 9am

by | 25am1122UTCThursday | WOD

Join us at Hiawatha Field(West Seattle High School) at 9am for our annual Turkey Bowl! all friends and family are welcome!!  

11/24/2021-WEDNESDAY WORKOUT

by | 24am1114UTCWednesday | WOD

STRENGTH 3 Sets a1. Deficit Dl X 4-6 @31×1 (not Tng) a2. Incline Bench Db Ys, Ts Ws X 10/each *build” METCON 10 Rounds 10 Strict Shoulder Press (75/55) 10 T2b

11/23/2021-TUESDAY WORKOUT

by | 23am1156UTCTuesday | WOD

STRENGTH 100 Cal Ab For Time every 25 Cals = 8 Sa Devil Press (alt Arms) *looking For Sustained Effort Across Here” METCON 3 Rounds Each For Time 400m Run 15 Bj Overs (24/20) 10 Kb Hang Cleans/arm rest 3 Min Bt Each...