BUY-IN: Foam Roll 500m Row 2 Sets of Fence Drills (10 reps each) 25 PVC Pipe Pass Throughs 20 PVC Pipe OHSQ WOD: “Deck of Death” (25min Cap) Hearts – Pull-ups Diamonds – Push-ups Clubs – Sit-ups Spades – Air Squats Jokers – 50 Double Unders *Face cards are 10 reps, Aces are 11.

BUY-IN: 5min Jump Rope KB Skill Work 10 TGU’s (each) WOD: 15min AMRAP 8 Toe-to-Bar 10 Overhead Squats (115/75) This is original Nicole.  This is Impressive.  Don’t think so?  Try it today. [youtube=http://www.youtube.com/watch?v=wjuULPqI-WY]

BUY-IN: Jumping Warm-up Shoulder Mobility WOD:  You’re on a clock the entire class.  The faster you run, the more rest you get.  Your score is your total reps at the end. 400m run (3:00 Cap) Tabata Squats 400m Run < 0:20 Split (3:00 Cap) *2min Rest 4min AMRAP  Kettlebell Swings (24/16kg) *Each minute, stop and

BUY-IN: Jumping Warm-up Shoulder Mobility WOD:  You’re on a clock the entire class.  The faster you run, the more rest you get.  Your score is your total reps at the end. 400m run (3:00 Cap) Tabata Squats 400m Run < 0:20 Split (3:00 Cap) *2min Rest 4min AMRAP  Kettlebell Swings (24/16kg) *Each minute, stop and

I hope everyone had a great fourth! Now, it’s back to work… BUY-IN: 1:00 Jumping Jacks Scale: 8 – 1 Squats/Sit-ups/Push-ups #1 WOD – “Karen” (10min Cap) 150 Wall Ball Shots (20/14) #2 WOD – For Time (15min Cap) 75 Front Squats (135/95) CASH-OUT: Hollow Work

Today is a new month, which means we have a new Athlete of the Month!  So, go check it out via the tab above.  Congratulations! BUY-IN: 3min Jump Rope Ladders Foam Roller Stretch WOD: “Angie” (30min Cutoff) 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats CASH-OUT: 3 Rounds: 15 Hollow Rocks 15 Sky Divers

Today is a new month, which means we have a new Athlete of the Month!  So, go check it out via the tab above.  Congratulations! BUY-IN: 3min Jump Rope Ladders Foam Roller Stretch WOD: “Angie” (30min Cutoff) 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats CASH-OUT: 3 Rounds: 15 Hollow Rocks 15 Sky Divers