Just an early reminder that we will be close on Saturday for Wodktoberfest! Make sure you come out and cheer on your training partners! Warm-up 15' Alternating Minutes 5 Deck Squats 60" Plank 10 KB Swings Skill 3x 3 Gymnastic kips to Inverted Support on the Rings Strength 5x

Warm-up 15' Alternating Minutes 12 Wall-Balls 24 Double-unders 36 HB Rocks Skill Handstand Walk Weightlifting 5x (1+1+1) Snatch Grip Deadlift + Low Hand Snatch + Snatch Balance Metabolic Conditioning Competitive For Time: 50 Burpee Chest to Bar Pull-ups Intermediate For Time: 50 Burpee Pull-ups Intro For Time: 50 Burpee Jumping Pull-ups

September marks 1 full year these two guys have been members with us! Warm-up 15' Alternating Minutes 5 Pull-ups 10 Push-ups 15 Squats Skill Narrow Grip Overhead Squat Strength 10' EMOM 2 HBBS (heavier than last week) Metabolic Conditioning Competitive For time: 10-9-8-7-6-5-4-3-2-1 Deadlift (225/155) *10 Box Jumps after every set

The Official Team Starfish picture! Warm-up Choice Skill 5x Toenail Spot Muscle-up Transitions Strength 5' EMOM +1 Thruster followed immediately by EMOMUF 1 Thruster +10lbs Metabolic Conditioning Competitive 8' Time Cap 25 Box Jump overs (24/20) 15 Hang Clean (115/75) 25 Toes to Bar 15 Hang Clean (115/75)

We're organizing a chance to go watch the Redblacks on October 16, have you signed up? You might even get a proposal from Big Joe! Warm-up 15' Alternating Minutes 1 Sled Push 10 Burpees 60" Pigeon Skill Accumulate 90" in a FS Handstand Strength 10RM OH Lunge Metabolic Conditioning Competitive For

Get after it! Warm-up 15' Alternating Minutes 60" Squat 10 KB Swings 7 Cal Row Skill 5x1 German Hang Weightlifting 5x (1+1+1) Push press + Push Jerk + Split Jerk Metabolic Conditioning Run 800m 30 Box Jumps 15 Push-ups Run 400M 15 Box Jumps 8 Push-ups

Eric smiles all the way through his L-sits! Warm-up 15' Alternating Minutes 5 Pull-ups 10 Push-ups 15 Squats Skill 25 Pass Throughs Strength 12' to work up a 3RM HBBS Metabolic Conditioning Competitive 15-12-9-6-3 Squat Clean Thruster (95/65) Toes to Bar Intermediate 15-12-9-6-3 Squat Clean Thruster (75/55) Toes to Bar/Toes to Ring Intro

What's keeping you motivated? Warm-up Choice! Skill 25 Hips to Rings Weightlifting 5x 3 P. Snatch Metabolic Conditioning Competitive 12-9-6-3 H. P. Snatch (135/95) Toes to bar Intermediate 12-9-6-3 H. P. Snatch (115/75) Toes to bar/Toes to Ring Intro 12-9-6-3 H. P. Snatch V-Up/Leg Raises

Do you think Kelly hit a PR? Dancing before the bar even hit the ground! What if fitness was fun?? Warm-up 15' Alternating Minutes 10 OH Lunges 60" Pigeon 10 Burpees Skill Narrow Grip Overhead Squat Weightlifting 5x P. Snatch + H. Snatch + Overhead Squat Metabolic Conditioning Competitive For time:

Sunset from last week, is summer really coming to an end? How are you doing on your new years resolutions? Now is ACTUALLY the time to ask! Warm-up 10 KB Swings 60" Squat 10 OH Lunges Skill Toes to bar/Toes to Ring Strength 8' EMOM 5 HBBS @ 70%