TWOW: 3x1000m Run Rest 1:1 RPE 7 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -Test: Max UB Bar Muscle Ups -EMOM 7 Minutes 5 Strict Pullup and 5 Strict HSPU No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip Extra WOD: From 2018 Crossfit Team Series 10-9-8-7-6-5-4-3-2-1 Bar Muscle Up Snatch (squat) 95/63 *if done with a partner, partner 1 does 10 and 10, then partner 2 does 10 and 10* AND 1-2-3-4-5-6-7-8-9-10 D Ball over shoulder (onto blue mat) 1 Peg board ascent between roundsRead more

One & A Quarter Front Squats 5×5 @ 70-75% (same weights as last week with 2 more work sets!) Then… 12 min EOMOM 1st min Russian Swings 70/53 2nd min Double Unders 3rd min Barbell Twists (an empty barbell is plenty, the video the demo is slow our goal is to be dynamic but controlled)Read more

Fall gear is available for pre-order until Monday October 8th MEN’S BASEBALL TEE – CLICK HERE WOMEN’S PURPLE BASEBALL TEE – ORDER HERE WOMEN’S BLACK/GREY BASEBALL TEE – ORDER HERE     GREY AND WHITE THERMALS – ORDER HERE NAVY BLUE THERMALS – ORDER HERE  Read more

9 am- Olympic Lifting Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: Every 5 Minutes for 5 Rounds AMRAP 4 Minutes 400m Run 15 Goblet Squats Max Double Unders with remaining time (until 4 minutes) 1 Minute Plank HoldRead more

“Lynne” 5 Rounds Body Weight Bench Press, MAX REPS Pull-ups, MAX REPS *Rest 3-5 minutes between each round     Read more