Congrats to all the competitors that participated in our in-house competition this weekend. We hope you got plenty of rest this weekend. This week starts off with a long one!

What better way to start the week off than with a 3 round chipper!

Tuesday we change pace with some high volume back squats. 5 sets of 10 reps will surely leave this legs a bit shaky.

Wednesday will be the  start of a variety of benchmarks you’ll see in the near future. This week we are testing the wod:

”Helen”

3 rouds for time
400 meter run
21 KB swings 53/35#
12 pull ups

Thursdays wod will spike the heart rate and challenge your shoulders. Double unders, power snatch and OHS for a  few rounds.

Friday we’ll close out the work week with some strength work disguised as a wod. 

Saturdays partner wod will be fun as usual. We will get after a variety of movements including box jumps, front squats, deadlifts and handstand push ups.

Sunday endirace wod will be a booty blaster. Lots of lunges and sprint work.