WOD Teams of 3 5 min. AMRAP 10 power snatch 65/95 10 ring rows rest 30 second 5 minute AMRAP 10 power cleans 65/95 10 burpees rest 30 seconds 5 minute AMRAP 10 jerks 65/95 10 box jumps 20/24 *Each teammate starts at a different station, and will rotate after each 5 minute amrap so […]

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!