Thursday 161020

Fight at Foundry will have a taco cart! 

Front Squat 5x3

For time: 

Row 500m

50 GHD Sit ups

Row 1000m

30 GHD Sit ups

Row 2000m

20 GHD Sit ups

Wednesday 161019

InBody Body Compostion Scans will be available during Fight at Foundry this Saturday. $30 (cash only).  

Power Clean + Hang Squat Clean

15 minutes to find max

5 Rounds for time: 

12 Deadlift, 275# 

10 Pull Ups

Tuesday 161018

Made some new toys while visiting the inlaws! Look for these at Foundry soon! 

10 rounds, each for time: 

200m Sprint

15 Wall Balls, 20/14# 

Rest 1:30 between  

Cash Out: 

50 Toes to Bar for time

Monday 161017

Volunteers are needed for Saturday's Fight at Foundry Competition. Please text Gene if you can help out! 

Overhead Squat 5x2

4 Rounds for time: 

Row 500m

15 Push Press, 135# 

Friday 161014

TGIF

Squat Clean 5x2

AMRAP in 12:00: 

2 Rope Climbs, 15' 

6 Deadlift 275/185# 

9 Box Jumps, 24"