Friday 11-29-2019

Friday 11-29-2019

*9am ONLY* Warm Up Coach Flow Strength  Deadlift  6-6-3-3-1-1 Metcon “Black Friday” With a Partner Buy in: 25 Foot Handstand Walk 200 Box Jump Overs 150 Wallballs 100 Ground to Overhead (95#/65#) 75 Burpees Over Bar 50 Pull-ups Cash Out: 25 Foot Handstand...
Wednesday 11-27-2019

Wednesday 11-27-2019

Warm Up 20 Calorie Row 15 Ring Rows Strength  Hang Clean 6-6-3-3-1-1 Metcon 60 Calorie Row 50 Alt DB Snatch (50#/35) 40 KBS 30 Pull-ups 20 1 Arm Devils Press 10 Bar Muscle-ups 20 Minute...
Tuesday 11-26-2019

Tuesday 11-26-2019

Warm Up 2 Rounds 10 Burpees 10 OHS Strength  Back Squat 6-6-3-3-1-1 Metcon EMOM 12 4 Burpees With remaining time Accumulate as many points as possible  Front Squat = 1 point Thruster = 2 points  OHS = 3 points ...
Blog Week of 11-25-2019

Blog Week of 11-25-2019

Quote of the Week 11-25-2019 “Discipline is the bridge between goals and accomplishment.” NEWS I just got word that our old friend Jeremy “Mittens” will be back from Mexico sooner than we anticipated!  In a few short weeks you guys get back your Coach Mittens. I have...