1. For time: with a partner (break up reps however you need) 30-20-10-20-30 reps of: KBS, 53/35 Box Jumps, 24/20″ – games standards 400m Run after ever round or Double unders if below 30 degrees. 2. Strength Back Squat x 10 rep max each partner

1.  Metcon AMRAP 10: 15 Wall Balls, 20/14 30 Double unders 2.  Skills 3 rounds NOT for time of: 10 OHS, 65/45

Christmas Party Day !!!!!!! at 6:30 (Club Room at Auditorium) 1.  Metcon “Barbara” 5 RFT: 20 Pull ups 30 Push ups 40 Sit ups 50 Squats Rest EXACTLY 3 minutes between rounds. Post score as total time including rest.   There is a Schedule change for the CHRISTMAS PARTY...it will be this coming THURSDAY Dec 12th @ 6:30pm […]

For those of you that don’t know our Dani she is 20+ weeks prego and still rocking every workout! If thats not inspiration not sure what is… 1.  Metcon 21-15-9 SDLHP 115/65 Power Clean, 135/95 2.  Snatch Skills 5 sets of:  Pausing Snatch Dead (pause for 2 seconds at: knees, mid-thigh, and pockets) + Squat Snatch Idea […]

1.  Metcon For time: 25 Burpees 3RFT of: 10 Deads, 275/185 35 Double unders 10 Jumping Lunges 35/55 Then: 25 Burpees 2.  Skills 10 min Muscle up wave Minute 1 – complete 1 muscle up Minute 2 – complete 2 unbroken muscle ups Minute 3 – complete 3 unbroken muscle ups… Continue as long as […]