Skill WOD 8 min (:40 sec work, :20 rest) Handstand Walks Pistols, alt *Switch Movements EMOM Then… AMRAP 12 Minutes: Muscle-up Ladder ( 1-2-3-4-5-6-7…) 3 Deadlifts, 305/215 6 Box Jumps, 30″/24″ (Step Down) Our Holiday Party is Thursday December 18th. Look for your Evite within the next week. Please  RSVP asap. Read more

Front Squat 2-2-2@90% Then…. 4 Rounds 5 Power Clean 185/135 5 Front Squat 200m Run Gard Dog and Pauly D, going for it at the 6 am!  Read more

Climbing that rope another year higher! HBD Ashley. Bench Press 3rm + 2 sets at 90% Then: 30-20-10 Kettlebell Snatches 53/35 Toes 2 BarRead more

10am: Olympic Lifting 11am: Endurance WOD For Time: Run 400m 100 Double Unders 50 Wall Ball Shots, 20/14 75 Double Unders 40 Wall Ball Shots Run 400 50 Double Unders 30 Wall Ball Shots 25 Double Unders 20 Wall Ball Shots Run 400m Matt The Catt & Catt Damon making a special appearance    Read more

DeadLift 3-3-3 Then: 10 Rounds of: 10 Burpees 10 Pullups *18 Min Cap Post Loads and times to Comments:Read more