In teams of three each teammate starts at a different a station and completes all 3 rounds.  Every team member must be done before moving on. station 1 3 rounds 100 m run 10 over the shoulder sandbag throws 10 pull ups station 2 3 rounds 20 kb swings 35/... Continue Reading

Rest Day   STRIKE CLASS AT 6:30pm

  Metcon ARMAP 10: 6 HSPU 9 Box Jumps, 30/24 12 burpees 2.  Skills OTM x 15 Minute 1 complete 1 muscle up or ring dip Minute 2 complete 2 muscle ups or ring dip Minute 3 complete 3 muscle ups or ring dip Once you fail restart the ladder at 1 muscle up a... Continue Reading

Clean and Jerk Skills High Hang Squat Clean with 3 second Pause + Jerk – Light / Med w perfect form.  Strength 3×3 Front Squat Metcon OPEN 13.4 AMRAP 7 of: 3 CJ, 135/95 3 TTB 6 CJ, 135/95 6 TTB 9, 12, 15… continue up the ascending ladde... Continue Reading

1.  Snatch Skills 5 x 5 Squat Snatches, TnG, OTM at 60% – 2.  Metcon   For time: 30 Thrusters, 115/80 30 Pull ups 30 Power Cleans, 115/80 30 Burpees 30 Jerks, 115/80 30 BJ, 24/20″ – games standards. 3.  Strength 7×4 Back Sq... Continue Reading