11/14/2018-WEDNESDAY WORKOUT

STRENGTH 4sets reverse Lunge (dbs in hand) right Into KB Oblique mrch (one Kb In front rack)-15 reps per side METCON 100 Db Step-ups For Time (53/35) (24/20) e2mom = 10 Burpees  ...

11/13/2018-TUESDAY WORKOUT

STRENGTH Build To A 1rm Power Clean and Split Jerk METCON 5-4-3-2-1 Rope climbs(legless if you have them) 10-20-30-40-50 – Kb Swings (53/35) after Each Set = 50 Doubles (5 Llrc 10 Kb Swings 50...

11/12/2018-MONDAY WORKOUT

STRENGTH Back Squat 8-2-8-2-8-2 *increase weight each set METCON 7-5-3-1 – Front Squats (255/175) 12-9-6-3 – Phspu/def Hspu (6″) rest 3 Min 18 Front Squats (185/135) 18 Hspu (3/1)...

11/10/2018-SATURDAY WORKOUT

Join us for another fun Saturday workout 830-930 Open gym 10am WOD 12pm Veterans Day “Armistice” WOD with Team...

11/9/2018-FRIDAY WORKOUT

STRENGTH 12 Min Build To A Max Power Snatch then emom X 5 5 Tng Snatches @70% METCON 1k Row 18/15 Mu 50 Power Snatches...