Rest day!!  Gym Notes You may have noticed we started putting strength and skill work after the METCON.  We think these are VERY important and recommend each of you to take time to complete all that is programmed, however we also understand everyoneR... Continue Reading

3 Rounds For Time 10 push press (75/105) 10 Box Jump, (24/30) For time: 100-80-60-40-20 Double unders 25-20-15-10-5  med ball sit ups Skill – 10-15min Practice anything HANDSTAND – holds, walks, push-ups, wall climbs etc.

Wod- For Time 30-20-10-5 of: C2B Pull ups Thrusters, 95/65 Strength 6 x 6 Back Squat (across) Oly Work Snatch A. Snatch Grip Push Press, work up to a heavy single B. OHS, work up to a heavy single C. Snatch Balance, work up to a heavy single D. Snatch, w... Continue Reading

In teams of TWO: 100 Rounds For Time of: 1 HSPU 2 Power Cleans, 135/95 3 Burpees *one person works at a time

5RFT: 12 KBS, 70 lb./55 lb. 12 TTB 200m Run Snatch 5×1 at Hang Squat Snatch at 80% 15 Muscle ups or 30 ring dips for time* *rest 90 seconds every time you break