WARM UP 15s Inch Worms :30 Drills: Run Jumping Jacks Lunges Air Squats Straight Leg Situp SKILL 10 Min Double Under Work or 300 DU for Time WOD 10 Min to Complete: 800m Run 3x

It has only taken weeks to get these shirts in, but they are finally here!  If you have pre-ordered one, they are available for you to pick-up!  If you didn’t pre-order a shirt, there are

WARM UP 400m Run 1 set Fence Drills 20 Pelvic Raises 20 Scorpions 20 Pushups 20 Lunges Each Leg STRENGTH Every :30 for 4 Min – Perform 1 Squat Clean @ 75% Every :30 for

WARM UP 400m Run 3 Rounds: 20 Jumping Jacks 15 Seal Jumps 10 Lunge to Instep 5 Inch Worms STRENGTH 12 Minutes to Find Max Thruster From the Ground WOD 8 Min Ladder: 2, 4,

NOTICE: Coach Ursula will NOT be holding an OlyStrong Class this upcoming Monday (9/23).  There will be classes on 9/23 and 10/7 to make up for this class. 2ND NOTICE: Coach Nick will NOT be

WARM UP 800m Run Plyos ENDURANCE 1000m Row for Time Curb to Curb Sled Push for Time WOD 3 Rounds: 21 Thrusters (75/55) 400m Run