Wednesday

WOD: for 16 min complete

• Even Minutes- Bench 5 reps @ 60-70% 1RM
• Odd Minutes- Ring Dips 5 reps

Bench Press: 5 Cues You Might Be Missing


RIP: Mike Jenkins (November 3, 1982- November 28, 2013) 

Tuesday

WOD: Box Squats 5.5.5.5.5

Monday

WOD: 5 Rounds for Time

• 5 Man Makers
• 10 Thrusters
• 15 Hollow Rocks

*Weights TBD by your coach...

What drives you?

Happy Thanksgiving

Kid President's 20 Things We Should Say More Often

I want to thank all you guys for putting your best into everything you do, inside and outside the gym! Life is what you make it...

Wednesday

WOD: 21-15-9 Reps for Time of

• Tire Flips
• Pull-Ups

7 Reasons Why You Should Be Keeping a Workout Log

Tuesday

WOD: for Time

• Deadlift (225/135)
• 10,9,8,7......1
• Bar Facing Burpees
• 1,2,3,4.....10

Monday

WOD: 5 rounds for time 

• 10 Wall-Balls
• 10 Toes 2 Bar
• 20 Box jumps, 24/20"