Dan Broughton

Today: Stregnth: EMOM for 10 minutes: 3 strict press *stay at same weight METCON: 3 rounds of: 1 minute Goblet Squats(53,35) 1 minute KB Swings(53,35) 1 minute push ups rest 1 minute

Today: Daily Max: 3 position snatch 1 high hang snatch+1 hang snatch+ 1 snatch just below knee METCON: 12 minute AMRAP 5 right arm KB thrusters(53,35) 5 left arm KB thrusters (53,35) 30 sit ups 200 m run

Come learn all about the BIRTHFIT movement in this FREE introductory one-hour workshop July 22nd at 11am! The BIRTHFIT Power Hour covers the basics of what it means to be BIRTHFIT and why we place so much emphasis on the… Read more »

Next Tuesday, July 4th we will be open at 9 and close at 11.  You will have 2 hours to complete the WOD Today 2 second Pause squat 6×3 @60% of 1RM METCON: 15-12-9 Push Press (155,105) Burpees Pull-ups

Today: Daily Max: 3 position clean 1 high hang clean+ 1 hang clean+ 1 clean just below knee METCON: 15 minute AMRAP 400 m row 20 jumping lunges 10 ring row

Today: 200 m farmer carry (HEAVY) While 1 team member does farmer carry, the rest of the team does reps of the following: OH plate lunges Box step ups wall balls *when team member gets back from farmer carry everyone… Read more »

Today: Strength: 3rm Deadlift METCON: Row 1000m then 30-20-10 box jumps front squats (135,105)

Strength: Daily Max: 3 position snatch 1 high hang snatch+1 hang snatch+ 1 snatch just below knee METCON: 400 m run 100 DB/KB RDLs (heavy) 75 push ups 50 V-ups 400 m run

Today: Strength: EMOM for 10 minutes: 3 strict press *stay at same weight (75%-80%) METCON: 12 minute AMRAP: 10 Deadlifts 225,155 1 5 Burpees 20 Sit ups