Workout of the Day

METCON 750m Row X 6 rest :90 Btw Sets *goal Is Same Each Set *every .01 You Are Off Either Over Or Under = 2 Burpees At End Of Row"

METCON 20-15-10-5 a1. Back Rack Lunge a2. Bb Bent Over Row x 4 Set set 1 = 20/set 2 = 15...etc increase Weight Each Set this Is Not For Time b1. Deadlift b2. Seated Db Shoulder Press x 4 Sets *same As Above c1. Dbl Db Bicep Curls c2. Skull Crushers x 4 Sets *all...

STRENGTH 10-1 deficit Pushups (hands On 45 And 25s) strict Chinups METCON Emom X 30 1 = 12/9 Cal Ab 2 = 15 Burpees 3 = 50 Du  

Join us at 9am and 10am only for a Presidents Day Workout!

Join us for another fun Saturday workout 830-930am open gym 10am WOD

STRENGTH 10-8-6-4-2 split Jerks *rest 2 Min After Each Set *build *next Week Will Test Our 1rm METCON 4 Sets Each For Time 400m Run 15 Hspu 10 Hang Squat Cleans (135/95) *rest 3 Min After Each Set

METCON AMRAP 30 10 Cal Row 10 T2b 10 Cal Bike 10 Weighted Situps 200m Run