10.19.16

Join us tomorrow night @ 6pm as we workout and say our goodbyes to Coach Kristie!  At least we got to see her Halloween costume before she left... 

WOD

Strength

Cluster 7x1

Metcon

4 RFT

10 Thrusters @ 115/85 (RX+ 135/95)

10 Bar-facing Burpees

10 min time cap

10.18.16

A few exciting events we will be announcing soon including mustaches, wine, and more!  

WOD

Metcon

1000m run

50 KB Swings @ 53/35

1000m row

50 Grasshoppers

500m run

25 Box jumps @ 24/20

500m row

25 Burpees

10.17.16

WOD

Strength

10 min EMOM

1 Snatch High Pull + 2 Squat Snatches @ 70-75% 1RM

Metcon

21-15-9

Ring Dips

42-30-18

Slamballs

Between each round 75 Double-unders (Scale: 40 DUs or 2/1 singles)

10.14.16

WOD

Strength

10 min EMOM

3 Push Jerks @ 70% 1RM

Metcon

3 RFT

15 DB Clean & Jerks @ 35/25

20 DB Box Step-ups @ 35/25

30 Ab-mat sit-ups

10.12.16

Make sure to register for the Beer Mile by tomorrow via MINDBODY! Or else we will make you drink an extra beer and you'll end up looking like this... 

WOD

Strength

10 min EMOM

2 High Hang Squat Cleans @ 70-75% 1RM

Metcon

4 RFT

20 Pull-ups (RX+ C2B)

20 Push-ups

400m run