Strength Re test 10 Rep Max Push Press


21-15-9: Wallballs (20/14) CTB Pull-Ups Thrusters (95/65) Box Jumps (24/20)






Shout out to Hilary This lady is usually on the other end of the camera so it was hard to get a pic! Hilary has been coming for almost 2 years She comes 4-8 days a week when shes not crazy busy She is super strong and has an awesome attitude! keep it up Hilary we are excited to see where 2020 takes you





Teams of 3 AMRAP 30:00 5 Toes to Bar 10/7 Calorie Row or 7/5 Calorie Bike 5 Hang Power Snatches

Bar Increases Every 6 Rounds (every 2 turns per athlete) Weight 1: 75/55 Weight 2: 95/65 Weight 3: 115/85 Weight 4: 135/95 Weight 5: 155/105 (AMRAP)



Strength Re test 5 Rep Max Back Squat

Conditioning AMRAP 12:00 5 Strict Pull-ups 10 Overhead Squats (95/65) 15 Deadlifts (95/65)



Because its still January and now I'd usually the point where resolutions fizzle... We want to help you stay on track. For the next few weeks we will be focusing on Nutrition. Just some education, recipes, and even some tips & tricks This weeks focus: Cooking with COLOR See how many different veggies and fruits you can mix into your meals. Not only will your food look pretty... you'll be getting essential vitamins and fiber. Please share your pics and recipes! (Pictured is mango cabbage slaw... Cubed mango (we bought the frozen cubes and cut them up Red cabbage chopped Cilantro chopped Juice from a lime Mix and enjoy