Thursday, June 18th, 2020 SWOD/SKILL: 3 RDS:100M Farmer Carry 1 min: ME Cal Bike/Row 10x BOR (same weight as Farmer Carry) 3RDS: 100ft Banded Side Steps 10x Banded Glute Bridge 10x Goblet Squats 3RDS: 10x Strict Pullups 10x Dips 2x Right TGU2x Left TGU
Monday, June 15th, 2020 SWOD/SKILL: EMOM: 18 min: 1 min: 5x LBBS 2 min: 3x Front Squat 3min: Rest *Weight will be the same for both taken from the rack @80% 1 RM FS METCON: Baseline 2.07 min AMRAP:7x WB 20/147x Burpee UPDATES/EVENTS:Please use the
Thursday, June 11th, 2020 SWOD/SKILL: 4×8 Floor BPAlt: 10x Hollow Rocks 4×12 Bent over Row Alt: 5x Chin ups 10!- NFT OHS- From the floor (challenge yourself on load without having to rest within the set) HSPU UPDATES/EVENTS: Dues are due the first of the
Wednesday, June 10th, 2020 SWOD/SKILL: 5×5 Deadlift Alt: 10x Pushups METCON: 12 min AMRAP 6x T2B 12x Burpees 24x DB Step ups 50/35DB @24/20 UPDATES/EVENTS: Dues are due the first of the month. If you typically pay by cash/check you can see one of the coaches
Tuesday, June 9th, 2020 SWOD/SKILL: 5×5 Deadlift Alt: 10x Pushups METCON: “Zach Clouser”For Time1,600 meter RunThen, 7 Rds:7x Clean-and-Jerks 155/10519x Wall Ball Shots 20/14 Dedicated to Zachary Clouser, a young soldier and member of TCB CrossFit (Columbia, South Carolina) who was killed in action. Pfc.