Thursday 11-1-2018

Warm Up 2 Rounds 10 KBs 10 Banded GMs Strength Strict Pull-ups  5-5-5-5-5 Metcon 22-16-10 1 Arm DB Snatch (50#/35#) Pull-ups 

Wednesday 10-31-2018

9am and 5:30pm Only DRESS UP!  Warm Up Thunder Strength EMOM 3 3 Front Squat EMOM 3 3 Clean Pulls EMOM 3 3 Squat Cleans Metcon “Elizabeth” Squat Cleans (135#/95#) Ring...

Monday 10-29-2018

Warm Up 3 Rounds 5 Snatch Pull 5 Hang Snatch 5 OHS Strength Snatch Balance 3-3-3-3-3 Metcon 3 Rounds Minute 1: Snatch Grip Deadlift (95#/65#) Minute 2: Hang Snatch Minute 3: OHS Minute 4:...

Blog Week of 10-29-2018

Quote of the Week 10-29-2018 “I find that the harder I work, the more luck I seem to have.” NEWS BIG SPOOKY BASH WEDNESDAY!  Our WOD-O-WEEN party will be this Wednesday- we will hold a 9am and a 5:30pm only.  Please come dressed up and ready to work! There will be...