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...

11/8/2018-THURSDAY WORKOUT

STRENGTH 5 Sets :5-:10 Iso chin over bar hold + 3 Kips + 4 kipping pull-ups rest 1 Min :10 Ring Support + :10 Bottom Of Ring Support + Me Strict Ring Dips METCON 5 Rounds 200m Run 10 AKB Swings (70/53) 2 Legless rope climbs(10 deep ring rows)...

11/7/2018-WEDNESDAY WORKOUT

STRENGTH 3 Sets Rear lunges X 12/leg (DB Kb Front Rack), right Into 1 Min ME jump lunges, right into plank X :20-:30sec METCON For Time 200 Doubles 30 OHS(115/75) rest 3 min 100 Doubles 15...