1. EMOM x 16 minutes 1- 45 seconds Alt. D-bell or KB Snatch 2- 30 seconds Max Ring Rows 3- 45 Seconds Max Ball Slams 4- 30 Seconds Max Ring Dips 2. 3 sets of : Weighted Hip Thrusts x 8-10 reps Side Plank x 30sec per side

1. Every 90sec for 12 minutes (8 sets) Back Squat x 3 reps *same weight as last week 2. Every 4 minutes for 16 minutes : 21 Wall Balls 15 Push ups 9 Box Jump overs

1. In partners complete: 300m Farmers Carry 25 Pistols 300m Farmers Carry 25 Pistols 300m Farmers Carry 25 Pistols 2. 5 Rounds For Time 50 Double Unders 5 Power Cleans (155/105)

Our Annual Christmas Party is coming this Saturday!  Don’t forget to wear your ugly Christmas sweater for a chance to win the best/most creative sweater.  RSVP on Facebook. 1. 4 sets of : Stiff Leg Deadlift x 8-10 reps Single arm Bent over row x 1 ... Continue Reading

1. Bench Press 4x 4-6 reps 2. Death by Kettlebell Swing Min 1- 1 Rep(70/55) Min 2 – 2 rep Min 3 – 3 rep…for as long as possible *american swings is RX 3. 2 sets of : 20sec L-sit 15 V-ups 20 second Hallow Rock