12.3.18

BASECAMP 3 RFT 21 Wallballs (20/14#) 15 C2B Pullups 9 DBL KB Clean & Jerks (35/25s) VERTICAL X 3 RFT 21 Wallballs (20/14#) 15 C2B Pullups 9 Clean & Jerks...

11.30.18

Happy Birthday Taylor! BASECAMP AMRAP 10 min 5 S2OH (50/35#) 10 Deadlifts (50/35#) 15 Box Jumps (24/20″) VERTICAL X AMRAP 10 min 5 S2OH (115/75#) 10 Deadlifts (115/75#) 15 Box Jumps...

11.29.18

BE HERE FRIDAY MORNING 6AM TO SEND BRAXTON AND SAMANTHA BATES OFF WITH A BANG They will be moving to Denver this weekend, and will be missed! And be here at lunch to celebrate Taylor’s 24th birthday! BASECAMP With a running clock complete in the first 3 minutes...

11.28.18

VERTICAL X For time 400m run @mile pace 10 Pullups + 10 T2B 400m run at sprint pace 10 HSPU  + 20 RKB (70/55#) 400m run @mile pace 10 Pullups + 10 T2B 400m run at sprint pace 10 HSPU  + 20 RKB (70/55#) 400m run @mile pace 10 Pullups + 10 T2B  ...

11.27.18

BASECAMP Ring Pushups Bike Box steps Goblet squats VERTICAL X Bench: 70% x 3, 80% x 3, 90% x 3+ Squat: 75% x 5, 85% x 3, 95% x 1+...

11.26.18

BASECAMP 5 RFT 15 Wallballs 15 KB Suitcase Deadlifts (70/55#) VERTICAL X 5 RFT 15 Wallballs (20/14#) 15 DL...

HAPPY THANKSGIVING

Happy Thanksgiving my friends and family! From the Cross, I Shall rise (surgam) and give thanks. At this time of year, we always ponder and are suppose to reminisce on those things that we are thankful for in our lives. As I have been contemplating this idea over the...

11.21.18

8am and 12 noon only! In teams of 4, complete for Time 80 D-Ball over shoulder 1000m row 60 D-Ball over shoulder 1000m row 40 D-Ball over shoulder 1000m row 20 D-Ball over shoulder 1000m...

11.20.18

BASECAMP 5 Rounds 10/8 Banded push ups 10 Wallballs (20/14#) 10 Box jumps 10 DB straight arm/leg situp VERTICAL X 3 Rounds 10/8 Banded push ups 10 Wallballs (20/14#) 10 Box jumps 10 DB straight arm/leg situp Strength: Bench- 3RM + M 20#/ W 10# Then 65, 75, 85%...

11.19.18

Aftermath of Tabata! BASECAMP AMRAP 7 MIN 3,6,9,12,15… Pullups Med ball cleans (20/16#) REST 7 MIN EMOTM X 16 min Odd: 4 DB Snatch Even: 10 Burpees *increase load as able, keeping technique VERTICAL X AMRAP 7 MIN 3,6,9,12,15… C2B Pullups Med ball cleans...