Strength: Bench Press 10 min to establish a heavy set of 3: Then a 5 min EMOM @ 80%. WOD: 20 min emom MIN 1: Burpees MIN 2: ROW cal MIN...

IN-house competitors - please park on the road across the street or at the Co-op. If you have any questions or concerns about any...

Reminder everyone is welcome to attend the bbq after the in-house comp. Cost $10. Please add your name to the sign up sheet ASAP....

Strength: Power Snatch 2 reps @ 80% > 8 rounds every 90 sec. WOD: 5 Rounds 10/12 cal bike or row 10 T2B 8 Fr sq 95/135 6 C2B.

Workouts and heat schedule are now POSTED!! Please make sure you pay ASAP if you haven't already. Strength: Pull-ups/Dips 10 min EMOM:...