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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6.16.21

A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row

6.15.21

A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su

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