Feb 21

Skill Work

5 x 30s Double Under

(1 min Rest)

MetCon

Alternating Tabata for 8 min

Push Up

Sit Up

Cash Out

2 min ME Log Roll (Hollow to Arch)

Feb 20

Ashley Presses 100# x 2

Strength

4 x ME Strict Toes to Bar

4 x 5-10 Single Arm KB Snatch

MetCon

15min AMRAP

10 KB Swing

10 Box Jump

10 Ring Dip

Friday CompWOD and Social this Friday @ 6pm.

*Some KB Snatch Technique (Click HERE)*

Feb 19

Strength

5 x 3 Press

MetCon

5 Rounds of:

10 Pull Up

10 Pistol (5e leg)

Cash Out

2:30 Plank

This Friday we will be hosting out CompWOD and Social @ 6pm. See you there!

Feb 18

Froning Snatches 300lbs

Strength

5 x 3 Deadlift (Perfect Form)

MetCon

Teams Of 2

Alternating for 15min or 10 Rounds of:

200m Run

10 KB Swing

10 Goblet Squat

Feb 15

Get your mobility on!

10 min to work up to a Heavy or Max Snatch

4 min Rest

10 min to work up to a Heavy or Max Clean and Jerk

4 min Rest

10 min to work up to a Heavy or Max Back Squat

Feb 14

Strength

A1. 4 x ME Supine Ring Row

A2. 4 x 10 Sledgehammer Strike

MetCon

For Time:

800m Run

10 Burpee

400m Run

20 Burpee

200m Run

30 Burpee

Feb 13

Skill Work

5 x 30s ME Double Under

MetCon

For Time:

15 Thruster (135#/95#)

200m Run

20 Thruster (95#/65#)

400m Run

30 Thruster (65#/35#)

800m Run