Sunday 11.19.17

Sunday 11.19.17

“No I In Team” Teams of 4 Station 1:  25 Toes 2 Bar Station 2: 25 Box Jumps (24/20) Station 3: 25 Kettlebell Swings (70/53) Station 4: 25 Calorie Row Each athlete will start at a station.  You may not advance to the next station until ALL of your teammates...
Friday 11.17.17

Friday 11.17.17

“Deliver Me” AMRAP 20 300m Run 6 Push Jerks (165/115) 3 Rope Climbs ** Thanksgiving Schedule*** Wednesday- 6a, 9a and 5pm Only Thursday- 9am HERO Workout Friday- 9am Sat/Sun- Normal Schedule **Save the Date*** MettleWorks Holiday Party When: Sat. Jan 13th...
Thursday 11.16.17

Thursday 11.16.17

Strength: Front Rack Lunges 4 x 10 (5 each leg) Across “My Life” 5 Rounds 20 KBS (53/35) 20 Jumping Lunges ** Thanksgiving Schedule*** Wednesday- 6a, 9a and 5pm Only Thursday- 9am HERO Workout Friday- 9am Sat/Sun- Normal Schedule Order your NEW...
Wednesday 11.15.17

Wednesday 11.15.17

“Taxi Man” 500 Meter Row 10 Snatches (155/105) 10 Overhead Squats 500 Meter Row 20 Snatches (115/75) 20 Overhead Squats 500 Meter Row 30 Snatches (75/55) 30 Overhead Squats
Monday 11.13.17

Monday 11.13.17

Conditioning: 2 x 500m Row Rest (row time) “Riding Dirty” 21-15-9 DB Thrusters (50/30) Kettlebell Swings (70/53) Burpees *Compare to...
Sunday 11.12.17

Sunday 11.12.17

3 Rounds w a partner 7 Rope Climbs 15 Push Jerks (155/105) 30 Box Jumps (30/24)
Saturday 11.11.17

Saturday 11.11.17

Gymnastics Seminar- TODAY following the 9a Class “Marconi” W/ a partner complete: 2,382m Row then 20 rounds of: 11 Toes 2 Bar 20 Air Squats 16 Kettlebell Swings (70/53) **One person works at a time** This Hero WOD is named after Detective Benjamin Marconi,...
Friday 11.10.17

Friday 11.10.17

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. “DT” 5 Rounds for time of: 12 Deadlifts 9...
Wednesday 11.08.17

Wednesday 11.08.17

  EMOM x 10 Odd: 8 Front Rack Lunges (155/105) Even: 10 Ring Dips “Ceasar” AMRAP 10 5 Deadlifts ( 265/185) 15 Toes 2 Bar 30 Double...