Skill/Strength: Overhead Squats EMOM for 10 mins perform 3 overhead squats/ wall squats MetCon: Re-RUN May 2016 3 R.F.T 400 m Row 20 Hang Power [...]

Skill/Strength: Overhead Squats EMOM for 10 mins perform 3 overhead squats/ wall squats MetCon: Re-RUN May 2016 3 R.F.T 400 m Row 20 Hang Power [...]

Happy Halloween!! Costumes Optional  Strength: Squats Back Squats: 5 x 70% 5 x 80% 2 x 85% 3 x 90% 1 x 100% Front Squats [...]

Happy Halloween!! Costumes Optional  Strength: Squats Back Squats: 5 x 70% 5 x 80% 2 x 85% 3 x 90% 1 x 100% Front Squats [...]

TEAM WOD SATURDAY In Teams of Two, complete for total time: Karen - 150 Wallballs 20/14 Jackie - 1000m row 50 thrusters 45/35 30 pull-ups [...]

TEAM WOD SATURDAY In Teams of Two, complete for total time: Karen - 150 Wallballs 20/14 Jackie - 1000m row 50 thrusters 45/35 30 pull-ups [...]

Chipper Friday ! 800 m run 30 Wallballs 20/14 20 KBS 55/35 10 G2OH 115/85 400 m run 30 Dead lifts 115/85 20 pull-ups 10 [...]

Chipper Friday ! 800 m run 30 Wallballs 20/14 20 KBS 55/35 10 G2OH 115/85 400 m run 30 Dead lifts 115/85 20 pull-ups 10 [...]

Strength: Squats Back Squats 4 x 75% 4 x 80% 4 x 80% 4 x 80% Front Squats 5 x 60% 5 x 65% 5 [...]

Strength: Bench Press 5 x 40% 5 x 50% 3 x 60% 3 x 70% 3 x 80% 3 x 90% MetCon: 4 Rounds For [...]