The greatest 7 year old ever [youtube=http://www.youtube.com/watch?v=k4hAseD6bXQ] [youtube=http://www.youtube.com/watch?v=b6QE1Qcm-IE&feature=related] BUY-IN: 400m Run Fence Drills 3 x 8 RHC WOD A: “Karen” (15min) 150 Wall Ball Shots (20/14) For Time *5min Rest WOD B: Burpee “Annie” (15min)

Now that our new racks have finally arrived, we are putting them to use!  Don’t be shocked if we are using them for while to “break them in.” **Also, check out the new tab above

BUY-IN: 25 – Jacks/Squats/Seals (8 Dropbacks each)/25 Good Mornings 15 – Baby Squats #1 WOD: 5 RFT (15min) 40 Air Squats Max Double Unders (2 attempts) #2 WOD: 10in AMRAP 12 KB Swings (24/16kg) 8

I hope everyone had a great Halloween weekend! We have been open and running for about 7 months now and with the Holidays coming up, I know people want to really work hard to stay

BUY-IN: Random. WOD: 5min AMRAP Wall Ball Shots (20/14) with teammate *if ball every touches the ground, 25 Burpees immediately* “Tabata This and That” :20 on / :10 off for 8 rounds (2min rest between

BUY-IN: Jump Rope Work 25 Squats 25 Good Mornings WOD: #1 – 3min AMRAP of Deadlift Men – 275/225/185/155 Women – 185/135/95/75 *Working for total load lifted* #2 – 10min AMRAP 15 Thrusters @ 45lb