Rope Climbs Today! Warm-up 15' Alternating Minutes 10 Kb Swings 15 Squats 30 Double-unders Skill 3 Rounds for Quality 5 Pull-up Negatives 2 Rope Climbs 30" Side Plank Weightlifting 3RM Hang Power Clean Metabolic Conditioning Competitive 3 Rounds for Time 10 Burpees OTBB 15 Deadlifts (225/155) 20 Wall-balls (25/11,16/10) -1'Rest- Intermediate 3 Rounds for Time

Andy showing us a great bottom position in this front squat. Here's hoping he'll be back from Montreal soon! Warm-up 15' Alternating Minutes 5 Inch Worms 10 cal. Airdyne 35 HB Rocks Skill Ring Skills (A-Y-T) Metabolic Conditioning Competitive 10' AMRAP 30 Squat Clean Thrusters (95/65) 30 Squat Clean

Happy mental toughness day! This one is a grinder, make sure you stay focused and keep attacking. Keep the rest periods short! Warm-up 15' Alternating Minutes 10 Gymnastics Kips 10 OH Lunges 5 Pull-ups Metabolic Conditioning "Morrison" 50-40-30-20-10 Wall-Balls Box Jumps KB Swings

Hong showing us what front squats are supposed to look like! Warm-up 15' Alternating Minutes 7 cal Row or Airdyne 14 KB Swings 28 Double-unders Strength 5RM Push Press Metabolic Conditioning Competitive For Time: 10 Handstand Push-ups 3 Power Cleans (155/105) 9 Handstand Push-ups 3 Power Cleans 8 Handstand

Ashley with a beautiful chin over bar hold, how are you working on your pull-ups right now?? Warm-up 15' Alternating Minutes 5 Inch Worms 10 Box Jumps 15 Air Squats Skill 3 Rounds for Quality 10 Pistols 5 Muscle-up transitions 30" COB Hold Weightlifting 8' EMOM 2 Snatches @80% Metabolic Conditioning Competitive 5RFT 15

Just a heads up that we will only be running an 11AM group on Saturday, there will not be a 9AM! Warm-up 15' Alternating Minutes 2 Rope Climbs 7 cal Airdyne/Row 10 Gymnastics Kips Skill 3 rounds for Quality 3 Position Clean and Jerk 10 Half Press to Handstands 10

How do you scale your toes to bar? Toes to ring is a nice option for those that still need to work on the timing of their kipping Warm-up 15' Alternating Minutes 35 HB Rocks 60" Pigeon 10 PVC Overhead Squats Skill 3-stop Snatch Deadlift + 3

Jess has come a long way since when she first came in and couldn't do an air squat! Warm-up Choice!! Skill Power Snatch Strength 3RM HBBS Metabolic Conditioning Competitive 7RFT 7 P. Cleans (95/65) 7 Thrusters (95/65) 7 Bar Facing Burpees Intermediate 7RFT 7 P. Cleans (75/55) 7 Thrusters

A hellishly good time! Warm-up 15' Alternating Minutes 1 Sled Push 30" Superman 30" Table Skill Accumulate 200 HB Rocks Strength 3x 3 Toenail Spot Muscle-up Transitions Metabolic Conditioning Competitive 50 C2B Pull-ups * 30 Double-Unders for every break Intermediate 50 Pull-ups * 15 Double-unders for every break Intro 75 Ring Rows *