HAPPY MEMBER APPRECIATION WEEK. Today is sponsored by ASN Massage. Stop by for a FREE 10 minute massage today between 6-10a & 3-8p!
THIS WEEK ONLY 50% off of massage packages. Check the FB Members group for Link and Code to purchase!

Please join us this Saturday at 9a for our 5th Anniversary Bash! A fun WOD, games, and lunch will be provided. Friends and family are welcome. Hope to see you there!
2:00 Row/Bike/Ski or 400 Meter Run

Line Drills:
Heel Scoops
Quad Stretch
Cradle Stretch
Knee to Chest
Samson Lunge
Feed Feeders
Soldier Kicks
Air Squats

8 Cobra Press into Down Dog
8 Walkout
10/side Spiderman Lunge Reaches (Down and Back)
10 Cat/Cows
10 Alternating Bird Dogs 
5 x 6 Pause Deadlifts

Score Type:: Total Weight

Deadlifts
2 Second Pause at Knee
*focus on hips/shoulders rising together, keeping bar close*

5 Sets of 6 Reps

Build in weight, but focus on form first!
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8/12/2019 - MetCon

Score Type:: Total Time

4 Rounds For Time:

12 Box Jumps (24"/20")
9 Front Squats (95/65)
6 Shoulder to Overhead (95/65)
200 Meter Run
*weight on barbell should allow for unbroken reps, scale as needed*

15:00 CAP 
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Comments

Ian Nangle

Ian Nangle 1 month, 3 weeks ago / Reply

Pause Deadlifts: 300 lbs

Jany Diaz

Jany Diaz 2 months ago / Reply

8/12/2019 - MetCon: 13:58
Notes: Finally did box jumps after my encounter with the box.

Yaya Breaw

Yaya Breaw 2 months ago / Reply

8/12/2019 - MetCon: 11:11
Notes: 55#

Andy Chacon

Andy Chacon 2 months ago / Reply

8/12/2019 - MetCon: 11:15

Andy Chacon

Andy Chacon 2 months ago / Reply

Pause Deadlifts: 275 lbs
Notes: 135,185,215,235,275

Yaya Breaw

Yaya Breaw 2 months ago / Reply

Pause Deadlifts: 155 lbs

Lisa Otero

Lisa Otero 2 months ago / Reply

8/12/2019 - MetCon: 11:53
Notes: 3rd only did box step ups

Lisa Otero

Lisa Otero 2 months ago / Reply

Pause Deadlifts: 145 lbs

Mason Adams

Mason Adams 2 months ago / Reply

8/12/2019 - MetCon: 14:00
Notes: 75lbs

Mason Adams

Mason Adams 2 months ago / Reply

Pause Deadlifts: 255 lbs

Chris O’Shea 2 months ago / Reply

8/12/2019 - MetCon: 13:14

Chris O’Shea 2 months ago / Reply

Pause Deadlifts: 315 lbs

Charlotte Santillana 2 months ago / Reply

8/12/2019 - MetCon: 12:08

Charlotte Santillana 2 months ago / Reply

Pause Deadlifts: 145 lbs

Ashley O'Shea

Ashley O'Shea 2 months ago / Reply

8/12/2019 - MetCon: 13:34
Notes: 20" box jumps for first round and step ups for last 3 55lb barbell and row instead of run

Ashley O'Shea

Ashley O'Shea 2 months ago / Reply

Pause Deadlifts: 175 lbs

Christin Edwards

Christin Edwards 2 months ago / Reply

8/12/2019 - MetCon: 13:39
Notes: 45#

Christin Edwards

Christin Edwards 2 months ago / Reply

Pause Deadlifts: 90 lbs

Carlos Anglero 2 months ago / Reply

8/12/2019 - MetCon: 10:14

Erick Feiling

Erick Feiling 2 months ago / Reply

8/12/2019 - MetCon: 14:52

Lindsay Kamm

Lindsay Kamm 2 months ago / Reply

8/12/2019 - MetCon: 11:27

Lindsay Kamm

Lindsay Kamm 2 months ago / Reply

Pause Deadlifts: 175 lbs

Alex Borell

Alex Borell 2 months ago / Reply

8/12/2019 - MetCon: 10:34

Karen Tilmon

Karen Tilmon 2 months ago / Reply

8/12/2019 - MetCon: 12:45
Notes: 16"box, 35lb bar

Karen Tilmon

Karen Tilmon 2 months ago / Reply

Pause Deadlifts: 135 lbs

Chris Hall

Chris Hall 2 months ago / Reply

8/12/2019 - MetCon: 10:00
Notes: 3 Rounds

Chris Hall

Chris Hall 2 months ago / Reply

Pause Deadlifts: 375 lbs
Notes: 3 Rep

Sean Wooten

Sean Wooten 2 months ago / Reply

8/12/2019 - MetCon: 15:00
Notes: 85 lbs Barbell 3 rds 12 box jumps

Jennifer Hall

Jennifer Hall 2 months ago / Reply

Pause Deadlifts: 105 lbs
Notes: solid jaw workout

Jennifer Hall

Jennifer Hall 2 months ago / Reply

8/12/2019 - MetCon: 9:59
Notes: Thanks for the push Robin!

Sean Wooten

Sean Wooten 2 months ago / Reply

Pause Deadlifts: 205 lbs

Robbie Phillips

Robbie Phillips 2 months ago / Reply

8/12/2019 - MetCon: 12:09

Cody Defries

Cody Defries 2 months ago / Reply

8/12/2019 - MetCon: 10:48
Notes: Row 250 meters

Cody Defries

Cody Defries 2 months ago / Reply

Pause Deadlifts: 275 lbs

Melissa Bonilla

Melissa Bonilla 2 months ago / Reply

8/12/2019 - MetCon: 11:49

Kimberly Lowe

Kimberly Lowe 2 months ago / Reply

8/12/2019 - MetCon: 13:43
Notes: 12” box jumps 55# barbell... shoulders just not feelin it today 😒 250m row (weather)

Robbie Phillips

Robbie Phillips 2 months ago / Reply

Pause Deadlifts: 335 lbs
Notes: 225,255,295,315,335

Doug Bingaman

Doug Bingaman 2 months ago / Reply

8/12/2019 - MetCon: 12:19

Kimberly Lowe

Kimberly Lowe 2 months ago / Reply

Pause Deadlifts: 175 lbs
Notes: WOOHOO!! 85, 135, 155, 165, 175

Melissa Bonilla

Melissa Bonilla 2 months ago / Reply

Pause Deadlifts: 135 lbs
Notes: 65/85/105/115/135

Tony Acevedo

Tony Acevedo 2 months ago / Reply

8/12/2019 - MetCon: 9:07
Notes: 115 Barbell

Megan Ford

Megan Ford 2 months ago / Reply

8/12/2019 - MetCon: 8:18
Notes: 85# barbell

Vanessa Calkins

Vanessa Calkins 2 months ago / Reply

8/12/2019 - MetCon: 13:00
Notes: 16” step-ups + 55#...running at noon is no joke!

Michelle Phillips 2 months ago / Reply

8/12/2019 - MetCon: 10:38
Notes: 35#

Vanessa Calkins

Vanessa Calkins 2 months ago / Reply

Pause Deadlifts: 145 lbs

Michelle Phillips 2 months ago / Reply

Pause Deadlifts: 145 lbs

Ciana Revak

Ciana Revak 2 months ago / Reply

8/12/2019 - MetCon: 10:57

Ciana Revak

Ciana Revak 2 months ago / Reply

Pause Deadlifts: 145 lbs
Notes: 85-105-125-135-145

Aaron Rose

Aaron Rose 2 months ago / Reply

8/12/2019 - MetCon: 9:02

Aaron Rose

Aaron Rose 2 months ago / Reply

Pause Deadlifts: 285 lbs

Nandy Reyes

Nandy Reyes 2 months ago / Reply

Pause Deadlifts: 225 lbs
Notes: 125, 155, 165, 185

Nandy Reyes

Nandy Reyes 2 months ago / Reply

8/12/2019 - MetCon: 10:57

Diane Holbrook

Diane Holbrook 2 months ago / Reply

8/12/2019 - MetCon: 11:29
Notes: jump 16 inched some step ups RX the weight

Diane Holbrook

Diane Holbrook 2 months ago / Reply

Pause Deadlifts: 185 lbs

Gavin Hodge

Gavin Hodge 2 months ago / Reply

Pause Deadlifts: 205 lbs

Gavin Hodge

Gavin Hodge 2 months ago / Reply

8/12/2019 - MetCon: 13:26
Notes: 65#; row

Daniela Sierra

Daniela Sierra 2 months ago / Reply

8/12/2019 - MetCon: 11:06
Notes: step-ups; 55#

Daniela Sierra

Daniela Sierra 2 months ago / Reply

Pause Deadlifts: 165 lbs

Lauren Doocy

Lauren Doocy 2 months ago / Reply

8/12/2019 - MetCon: 9:38

Lauren Doocy

Lauren Doocy 2 months ago / Reply

Pause Deadlifts: 165 lbs

Scott Ervin

Scott Ervin 2 months ago / Reply

8/12/2019 - MetCon: 9:40
Notes: 250 Meter Ski's

Scott Ervin

Scott Ervin 2 months ago / Reply

Pause Deadlifts: 195 lbs
Notes: 6x6 @195

Ashley Rivera

Ashley Rivera 2 months ago / Reply

8/12/2019 - MetCon: 8:43
Notes: Wanted to puke that last round

Ashley Rivera

Ashley Rivera 2 months ago / Reply

Pause Deadlifts: 235 lbs

Johann Nieto

Johann Nieto 2 months ago / Reply

8/12/2019 - MetCon: 10:06

Johann Nieto

Johann Nieto 2 months ago / Reply

Pause Deadlifts: 300 lbs

Mark Dickie 2 months ago / Reply

8/12/2019 - MetCon: 12:10
Notes: 75#, 20"

Mark Dickie 2 months ago / Reply

Pause Deadlifts: 165 lbs

Andy Budhoo

Andy Budhoo 2 months ago / Reply

8/12/2019 - MetCon: 12:20

Andy Budhoo

Andy Budhoo 2 months ago / Reply

Pause Deadlifts: 245 lbs

Telethia Willis 2 months ago / Reply

8/12/2019 - MetCon: 12:45
Notes: 45 overhead

Telethia Willis 2 months ago / Reply

Pause Deadlifts: 85 lbs

Adonis Willis 2 months ago / Reply

8/12/2019 - MetCon: 12:34

Adonis Willis 2 months ago / Reply

Pause Deadlifts: 165 lbs

Ashley Singer

Ashley Singer 2 months ago / Reply

Pause Deadlifts: 100 lbs

Ashley Singer

Ashley Singer 2 months ago / Reply

8/12/2019 - MetCon: 9:28
Notes: step ups, 40lbs

Timothy Brashear

Timothy Brashear 2 months ago / Reply

8/12/2019 - MetCon: 11:48

Timothy Brashear

Timothy Brashear 2 months ago / Reply

Pause Deadlifts: 165 lbs

Anita Van Allen

Anita Van Allen 2 months ago / Reply

Pause Deadlifts: 70 lbs

Anita Van Allen

Anita Van Allen 2 months ago / Reply

8/12/2019 - MetCon: 10:20
Notes: step up 35lbs

Amy Maxson

Amy Maxson 2 months ago / Reply

8/12/2019 - MetCon: 10:00
Notes: step up/55#

Jennifer Brumer 2 months ago / Reply

8/12/2019 - MetCon: 10:03
Notes: 45 lbs, thanks Shelby for not falling on me.

Ryan Gilreath

Ryan Gilreath 2 months ago / Reply

8/12/2019 - MetCon: 9:12

Ryan Gilreath

Ryan Gilreath 2 months ago / Reply

Pause Deadlifts: 300 lbs

Shelby Kretchman

Shelby Kretchman 2 months ago / Reply

8/12/2019 - MetCon: 9:08

Shelby Kretchman

Shelby Kretchman 2 months ago / Reply

Pause Deadlifts: 145 lbs

Ashley Bingaman

Ashley Bingaman 2 months ago / Reply

8/12/2019 - MetCon: 11:38

Murii Hernandez

Murii Hernandez 2 months ago / Reply

8/12/2019 - MetCon: 14:57
Notes: #didntdie #almostdid

Murii Hernandez

Murii Hernandez 2 months ago / Reply

Pause Deadlifts: 235 lbs
Notes: 125/155/175/205/235

Niran Townsend

Niran Townsend 2 months ago / Reply

Pause Deadlifts: 205 lbs

Niran Townsend

Niran Townsend 2 months ago / Reply

8/12/2019 - MetCon: 9:09

Jose Espada

Jose Espada 2 months ago / Reply

8/12/2019 - MetCon: 10:41

Jose Espada

Jose Espada 2 months ago / Reply

Pause Deadlifts: 245 lbs
Notes: 135 185 205 225 245

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