WOD 10 front squats 115/155 10 SDLHP 25/35 (handle below knees, doesn’t have to touch ground) 8 front squats 20 sdlhp 6 front squats 30 SDLHP 4 front squats 40 SDLHP 2 front squats ASSISTANCE WORK plank holds 30 seconds on 30 seconds off accum. 5 minutes (10 rounds)

HAPPY HALLOWEEN! Take it easy on your child’s candy bag… Don’t forget about mobility today at 12. No class at 5:30 due to the holiday. REST DAY A little sneak peak at striking class Tuesday night. If you haven’t been yet make sure to get there next Tuesday!

WOD 100 burpees for time, emotm 8 ttb (start with burpees) SWOD max back squat Gym Notes -Apparel has arrived!…some of it at least. We have bagged your order and wrote on the bag how much you owe or don’t owe. Please get your money in ASAP and before you take your bag please! The […]

WOD 5 rounds for time; 15 pull ups 20 kb swings 35/55 25 wall ball 15/20 SKILL 10 sets of 2 double kb overhead squats DON’T FORGET CROSSFIT STRIKE TONIGHT AT 6:30 WITH BEAU!

WOD 21 Thrusters 95/135 100 double unders 60 sit ups 15 Thrusters 50 double unders 30 sit-ups 9 Thrusters 25 double unders 15 sit-ups SWOD work up to 1 heavy clean + 2 jerks STARTING TOMORROW (TUESDAY 10/29) AND FOR THE NEXT THREE WEEKS BEAU IS HOLDING A CROSSFIT STRIKE CLASS AT 6:30 pm!  BRING […]