11/30/2017   Weightlifting Split Jerk (1-1-1-1-1-1-1) Go for 1RM Can be taken from rack and started from front rack position.

11/29/2017   Metcon Metcon (5 Rounds for reps) ROUND 1: Tabata back squats, 95/65 lb. Rest 1 minute ROUND 2: Tabata L-sit Rest 1 minute [...]

11/28/2017   Metcon Metcon (Time) For time: 30 Overhead squats (115/75) 15 muscle-ups 20 Overhead squats, (115/75) 10 muscle-ups

11/27/2017   Weightlifting HEAVY DAY!!!! Back Squat (3-3-3-3-3)

11/25/2017MetconCrazy 80 (Time)For Time: 80 Box Jumps 80 Jumping Pull-ups 80 Kettlebell Swings, 32/24 80 Russian Lunges 80 Ball Slams 20/14 80 Good Mornings 80 [...]

11/24/2017MetconBlack Friday Get UP! (Time)5 Rounds For Time 20-Cal. row 15 Dips 10 Turkish get-ups, (50/35) dumbbell

11/22/2017   Metcon 171101 (Time) 3 rounds for time of: 10 Squat Snatch (155/105) 20 burpees

11/21/2017   Weightlifting Weightlifting This one will is a tricky little test of strength and endurance. Let's hit it!! 150128 (1-1-1-1-1-1-1) Thruster / push press [...]

11/20/2017Metcon171028 (3 Rounds for reps)Three 5-minute rounds for MAX REPS at each station: From 0:00-2:00, Run 400 meters then double-unders From 2:00-3:00,DB Push-Jerks (35/25) From [...]

11/18/2017   Metcon Fraser/Fronig vs The World 1 (Time) TEAMS OF 2 10 ROUNDS EACH 50 Double Unders 15 Toes to Bar 5 Bench Press [...]