Sept 29-Oct 3

  CFP 9/29-10/3 (warm up and p3 strength daily) METCON 3RFT: 60 Double unders 30 Wall Balls 20/14 15 Deadlifts 185/125 ACCESSORY WORK Tabata 1. Parallette pass-thrus 2. Sit-ups **** TUESDAY METCON 1. AMRAP 7 minutes of: Run 200m 10 Thrusters (95/65 lbs) -Rest 7 minutes- 2. AMRAP 7 minutes of: 20 Box Jumps 24/20″ […]


Sept 21-Sept 25

Monday 9/22 METCON For time: 800m run 20 Burpee thrusters 25/15 DBs Then immediately… 20-15-10 Deadlift @ 100% Bodyweight Box jumps 24/20 SKILL Toes to bar ACCESSORY WORK (not timed) 15-12-9 Toes to bar 30-24-18 Sit-ups **** Tuesday 9/23 SKILL Chest to bar and HSPU progressions METCON For time: 3 Rounds: 6 Pistols, alternating (small […]


Sept 15-Sept 20

Week of 9/15 Thanks to everyone who came out Saturday to support the Cody Hatch Gorilla workout and fundraiser! **** MONDAY OLYMPIC LIFTING Squat Clean EMOMx5 – Work progressions then complete 2 TnG squat cleans on the minute x5. Heavy as possible while maintaining technique, preferably no misses. METCON For time: 200m Sprint carry 35/25 […]