13.3 is here! Everyone get ready for some WALL BALLS, DOUBLE UNDERS & MUSCLE UPS! If you missed the live announcement check it out Take a min to watch the Standards video. Like last week we will be doing this WOD during class on Friday, tomorrow.  We only have 2 sets of rings so those […]

SWOD Shoulder Press 5 x 2 @ 85% WOD 15 min AMRAP 5 HSPU 10 KBS 70/ 55/35 Sprint to mailbox and back or 40 dbl unders Cool Down Roll

SWOD Back Squat 3 x 3 @ 75% *After the WOD WOD 1 min Max Effort: Right arm KB Snatch (35/55) -then (no rest)- 2 rounds of: 10 OHS @ 65/95 15 Pull ups 30 Double Unders -then (no rest)- 1 min ME: Toes to Bar – then (no Rest)- 2 Rounds of: 10 OHS […]

SWOD 15 min to establish a 1 RMax Deadlift *take no more than 15 min WOD 3 min AMRAP of: 3 KB thursters (25/35) -KB in each hand 10 Ring Dips 3 min REST 6 min AMRAP of: 14 unbroken Wall Balls (15/20) 7 Unbroken HR push ups *10 burpee penalty  at end of WO […]

We will be doing make-ups for 13.2 at 8:00am.  Also, Beau will be doing a striking WOD at 9am.  If you haven’t had the chance to attend a striking WOD I suggest you come and see what it is about.  There were some impressive numbers today!  Keep it up.