RDL: 3 x 5 Strict Wt Pull-up: 3 x 3   Then….   Tabata Grace Training Alternate 20 sec intervals between Cleans and Jerks until 30 reps are completed for both   Example: :20 sec of cleans / :10 rest :20 sec of Jerks / :10 rest :20 sec of cleans / :10 rest :20 sec of jerks / :10 rest *If you complete all of the cleans or jerks first, tabata the other movement until 30 reps are completed   CASH OUT:  8 Rounds: Tabata Planks, 45/25     Save the Date: Sat Nov 10th @ CFWC We will be doing our annual B4B Grace fundraiser. You may donate on our page (link below) or donate the day of. 100% of proceeds go to the fundraiser Join Our Team! Read more

3 x 1:00 Minute Assault Bike Sprint for Calories, rest 2-3 minutes between Then…… AMRAP 16 Minutes 600m Run (2 laps) 5 Bar Muscle Ups 10 Hang Power Snatch 115/83 15 OHS        Read more

TWOW: 1600m As fast as possible Then….3x800m at RPE 7, rest 3 minutes between each 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 -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -30 Ring dips with 3 second pause at bottom, as unbroken as possible Gymnastics Complex: alternate 1 c2b, 1 t2b, 1 bar muscle up for as many unbroken sets as possible 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 WODs AMRAP 12 Minutes 3 Ring Muscle Ups 5 D Ball Over Shoulder (use blue mat) 25′ HS Walk AND 5 Rounds 5...Read more

1-1/4 Front Squat 5×5 @70-75% Then… 16 Min AMRAP (complete as a ladder of reps 2/2, 4/4. 6/6 etc…) Devil Press 50/35’s DB’s Alt DB Box Step-Ups 24/20 in  Read more

9 am Olympic Lift Technique Class with TJ 10 am Endurance with Brian 11:15 Yoga with Brantlee Olympic Lift: Sotts Press/OHS Snatch+OHS Snatch Balance Endurance WOD  1000m Run 10 Strict Pullups 15 Pushups 20 Sit Ups 25 Air Squats 800m Run 10 Strict Pullups 15 Pushups 20 Sit Ups 25 Air Squats 600m Run 10 Strict Pullups 15 Pushups 20 Sit Ups 25 Air Squats 400m Run 10 Strict Pullups 15 Pushups 20 Sit Ups 25 Air Squats 200m Run 10 Strict Pullups 15 Pushups 20 Sit Ups 25 Air Squats  Read more