A: Metcon: 3 Rounds not for time10 Paused Glute Bridges5 Paused Goblet Squats 35/26 B: "Fran"21-15-9 Thrusters 95# / 65# Pull-ups "Guard well within yourself that treasure, kindness. Know how Read more March 4 2020
Strength: E2.5MOM (10)Bench Press (4 x 2 @ 90%) Metcon: For Time50 cals Assault Bike- then -4 Handstand Pushups8 Chest to Bar Pullups12 Air SquatsRx+ strict Read more February 21 2020
Metcon: For Time2 Bar Muscle Ups22 Burpees to a 6" targetRow 1732288 Single Unders45 PullupsIn honor of our first President George Washington. This day was Read more February 17 2020
Metcon (Time): "The 7's"1 Rounds7 Front Squats 135/957 Pullups7 Burpees over the Bar Rest 1:00 2 Rounds7 Front Squats 135/957 Pullups7 Burpees over the Bar Rest 1:00 1 Rounds7 Front Read more January 28 2020
Metcon: AMRAP (15)5 Pullups15 Wallballs 20/1430 Jumping Jacks4 Wall WalksRx+ 5 Chest to Bar Pullups; 30 Double Unders; 8 Handstand Pushups 2:00 Max Kettlebell Swings 53/35 "Never Read more January 20 2020
Metcon: "Mini Barbara"3 rounds for time of:20 Pullups30 Pushups40 Situps50 Air SquatsRest 3:00 between rounds "Souls are like athletes, that need opponents worthy of them, Read more January 13 2020
Metcon: AMRAP 2015 Pullups15 Wallballs 20/145 complex of 1 Power Snatch + 1 Overhead Squat 95/65 “Your past does not equal your future.” -- Tony Read more January 8 2020
Metcon: (Time)"Lucky 13"3 Rounds13 Pushups13 Situps13 Box Jumps13 Kettlebell Swings13 Push Press 4513 Walking Lunges each leg13 Mountain Climbers each leg13 Knees to Elbows13 Pullups13 Dips13 Read more December 13 2019
"Oly Cindy"AMRAP 201 Squat Snatch 115/755 Pullups10 Pushups15 Air SquatsRx+ 135/95Scale 65/45 "Doubt is not a reason to back down. It is a reason to Read more December 3 2019
Metcon: AMRAP (16) Team of 22 Handstand Pushups2 Pullups2 Wallballs2 Hang Power Snatch (95/65)*Increase by 1 rep each round on each movement. Only one athlete works Read more November 13 2019