20200111 Metcon Metcon (3 Rounds for reps) In Teams of 2: 9 Min AMRAP 5 Devils Press 50/35 10 Box Jump Overs 24/20 —Rest 3 Min— 9 Min AMRAP 5 Curtis P’s 95/65 10 Toes 2 Bar —-Rest 3 Min—- 9 Min AMRAP 5 Clusters 95/65 10 Bar Facing Burpees In this workout, partner one […]

20200110 Metcon Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-unders In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009

20200109 Weightlifting Clean Complex (20 Min to build to a heavy single) Power clean + front squat + hang squat clean + squat clean These can be touch but only if you know you can get into the correct position for each lift. We would rather see a quick reset than trying to muscle through […]

20200108 Metcon Metcon (AMRAP – Rounds and Reps) With a running 35 Min Clock: 2,000/1,750 m Row Then with remaining time: AMRAP of: 3 Rope Climbs 15 Deadlifts 225/135 10 Strict HSPU 15/12 Cal Bike A longer piece today kicking off with a large row. We haven’t done a 2k in a long time. Please […]

20200107 Weightlifting Strict Press (10-10-10) We are building to a heavy 10 today with strict press. Please climb each set. No more than about 15 Min on this. Metcon Metcon (Time) 4 Rounds 30 Double Unders 10 Dumbell Push Press 50/35 40 Air Squats 2:1 Ratio on the ole Double Unders, or if you are […]

20200106 Weightlifting Box squat (6×4) to plates Getting into some box squatting this month. Set up here can be to plates or to boxes, if plates please buddy up as people also need them to lift. Box squats should be almost a 3 count down, nice and controlled, deload on when at the bottom and […]

20200104 Weightlifting Metcon (Weight) Every 2 Min for 5 Rounds, rest two minutes between rounds. Power Snatch plus Hang Squat Snatch Must drop and reset after the hang snatch and reset. Increase weight each round. This is a little different weightlifting format. Start off lighter than you think you should given the metabolic impact cycling […]