Wednesday November 4, 2015


(Congrats to Bruce for being our Featured Athlete of November.  This guy will just not stop trying to get better and better and better!  Love your commitment Bruce and the trickle effect it has on your family and all of us! Check out his story on our Featured Athlete Page.. located under the About Us tab)

Sign up on Mindbody and Post Scores to Whiteboard

Strength Session:

Front Squats


(70%)-(75%)-(80%)-(85%)-AHAP– as heavy as possible.

Take 2 minutes in between sets. Focus on a good high chest, maintaining spinal position, and a good front rack position.

**Feeling like you are struggling with any part of this?  Join our Back to Basics Clinic Series this saturday at 9am!


Level 2 WOD:

AMRAP in 5 minutes:
4 Chest to Bar Butterfly Pull-ups
5 Box Jumps (30″,24″)


Level 1 WOD:

AMRAP in 5 minutes:
3 Pull-ups
5 Box Jumps (24″,20″)

Level 2 MODs:

MOD 1: Chin Over Butterflies

MOD 2: Regular Kipping C2B

MOD 3: Regular Kipping Chin Over – UNBROKEN

**If you cannot do 4 unbroken pull-ups or high box jumps, switch to L1 WOD and try to push yourself with those numbers.  The goal here is lots of practice and volume. Get better at something today!


Level 1 MODS:

MOD 1: Green Band

MOD 2: Med. Black Band, (20″, 3 plates)

MOD 3: Lg. Black Band, Lateral Hurdle Jumps

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