WOD 8:30 Class 4 Rounds: For Max Unbroken Reps & Time Wall Ball DB Ground to Overhead Sit Ups Split Squat Switch 31 Hero’s WOD @ 9:30 “31Heroes” AMRAP 31 Min (As Many Reps As Possible) 8 Thrusters (155/105) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24) This is a Partner WOD – Partner...Read More

Strength/Skill: Kipping Pull up technique Nikki’s B-Day WOD: “Fran” (w/Dumbbells) 21-15-9 DB Thruster Pull up Additional:  Read More

Strength/Skill:   Benchmark Friday: Run 5K Additional: 3×2 Rope Climb Mobility  Read More