7/6/2019
Workout 3RFT 400m run 9 Deadlifts 7 Cleans 5 Thrusters 3 Bar muscle ups (or 9 C2B pull ups) Rx - 135/95 **We have a [...]
7/5/2019
**NO 5AM, NO 6:30PM** Strength 1 Snatch 2-2-1-1-1 Strength 2 Weighted pull ups 5-5-5 or 3x ME strict pull ups S.S with 3x ME push [...]
7/4/2019
CLOSED! Run a 5k Then have an epic, all-American day!
7/3/2019
Workout 25 min AMRAP 100m Farmer's carry (2-50/35 DB) 75 Double unders 50 KB swings - 70/53 25 Push ups One year ago today, during [...]
7/2/2019
Strength Power clean + Front squat Heavy 2 Workout 12 min AMRAP 24 Lateral hops OTB (total) 4 Curtis Ps^ (115/75) 8 Dips ^ Hang [...]
7/1/2019
Strength Front squat Heavy 3 Workout 3 RFT 21 Wall ball - 20/14 15 Burpee 9 Strict pull ups **We're starting off the week - [...]
6/30/2019
"Bradshaw" 10 RFT 3 Handstand push-ups 6 Deadlifts (225/155) 12 Pull-ups 24 Double-unders **Dedicated to U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, [...]
6/29/2019
Strength 4 x 10 aka "Hotel Work" EMOM 12 1. 1x10 DB Romanian deadlift AHAP 2. 1x10 Z Press 3. 1x10 DB Row Repeat 4x [...]
6/28/2019
Strength Handstand push ups (aka - get inverted) 15 Minutes Practice Goal 4-5 Working Sets of Strict HSPU or Scale Workout 12 min AMRAP 12 [...]
6/27/2019
Workout For Time: 21 Hang Power Snatches 3 Wall walks 200m Run 21 Overhead Squats 3 Wall walks 200m Run 15 Hang Power Snatches [...]