12.11.18

Attention!

We’ve had some changes with our with our auto pay. Nothing on your end as members should change other than some e-mails telling you payments have been canceled then started again, if you do happen to see changes with your bank please let Daryl or Missy know and if you’re not receiving e-mails and would like to then give us your e-mail address and you can start receiving notifications about your payment. Thanks!

Wod 12 Min AMRAP 6 Pull-ups 6 T2B 2 Clean and Jerks 135/95 *Clean and Jerks go up by 2 reps every round*

Post Wod 3X 8 Bent over row (AHAP) 20 Band pull a parts

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6.14.21

A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh

6.11.21

A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#

6.10.21

A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows