1) Back Squat: 3 x 5 reps (add 1 - 5 lbs to weight from last week) 2) Complete for time: 30 push ups 30 squats 30 pull ups 20 push ups 20 squats 20 pull ups 10 push ups 10 squats 10 pull ups Endurance WOD Complete Performance WOD Run: Off Tri: Off Read more »

Open Work Out 13.3 In 12 minutes, complete as many rounds as possible of: 150 wall balls (20/14lb) 90 double unders 30 muscle ups You will have the opportunity to be judged during class; however, we encourage everyone signed up for the Open to do the workout at 5:30pm. Come out to cheer everyone on! Read more »

At 5:30pm, a mobility class will be held instead of the regular class. John Davidson, Physical Therapist, will conduct the class. The mobility class will utilize techniques to increase your range of motion and facilitate recovery. Open Gym will be held for those wanting to get in a workout. 1) 3 rounds not for time: 10 Read more »

3 rounds for time of : Run 400m 25 x kettlebell swings (24/16 kg) 15 x toes to bar Endurance WOD: Strength : 5x5 kneeling jumps and Do Performance WOD 3+ Hours Before or After Performance WOD Run: Off Tri: Swim 10 x 100m with a 30 sec rest Read more »