Monthly Archives: April 2016

friday 4.29.16

April 28th, 2016|

friday 4.29.16 rx strength/skill(18min) deadlift 14-16reps;3 sets;3min rest metcon 16min otm 1. 3-5 ring muscle up(5 c2b,7 pu) 2. 5 x box jumps(34/28) 3. 5 [...]

thursday 4.28.16

April 27th, 2016|

thursday 4.28.16 rx strength/skill bench press 14-16reps;3 sets; 3min rest metcon "tabata" ghd sit-up sdhp(75/55) ring dips ohwl(45/25) rx+ 8 sets 400m Run 5 DL [...]

wednesday 4.27.16

April 26th, 2016|

wednesday 4.27.16 rx skill/strength(16min) back squat 14-16reps;3 sets;3min rest metcon for time 50 wall ball(20/14) 40 push-up 30 hang clean(135/95) 20 burpee over bar 10 [...]

tuesday 4.26.16

April 25th, 2016|

tuesday 4.26.16 rx strength/skill shoulder press(15min) 3 sets;14-16reps;3min rest metcon for time 3min amrap 12 push press(95/65) 8 pull-up rest 1 min 3min amrap 4 [...]

monday 4.25.16

April 24th, 2016|

monday 4.25.16 rx 10min otm even: 3 burpee + 6 toes to bar odd: 30s row 4min rest 10min amrap 8 front squats(155/105) 10 box [...]

Member Event May 7th | PAINTBALL! | Sign up now!

April 23rd, 2016|

LESS THAN ONE WEEK LEFT to sign up for PAINTBALL on May 7! We still need 11 people to sign up to make this event [...]

saturday 4.24.16

April 23rd, 2016|

saturday 4.24.16 teams of 3 for time *each athlete must complete each portion of the workout* 1) 50 push press(95/65) + 400m weighted run(45/25) 2) [...]

friday 4.22.16

April 21st, 2016|

friday 4.22.16 rx strength/skill 5min amrap back squats @ body weight metcon 10min amrap 200m run 12 box step-ups(20") 8 bicep curls(65/35)

thursday 4.21.16

April 20th, 2016|

thursday 4.21.16 rx rx+ 4 Sets, 2 min rest between AMRAPs skill/strength(16min cap) 5 min AMRAP bench press 10 Cal AD 3 sets;16-20reps;3min rest 15 [...]

wednesday 4.20.16

April 19th, 2016|

wednesday 4.20.16 rx rx+ REST strength/skill(15min) clean complex 1 squat clean + 2 hang power clean + 1 split jerk metcon 5 rft 60 double [...]

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