6min ALT EMOM Wall Facing Shoulder Taps Arch/Swing/Drift -2min Rest- 9min ALT Every 90sec ME Wall Walk ME Burpee Bar Muscle Up (Burpee...

MAX BACK SQUAT WEDNESDAY! rds For Time: 20/17 Cal Row/Bike 20 Wall Ball Shots (20/14) 10 Box Jumps (jump up, step down)(24/20) Mobility...

WOMEN'S WOD & WINE TONIGHT at 6pm!! Feel free to bring a friend. Workout will be friendly for any level and ability. 4x 4min On/4min Rest...

THIS FRIDAY: 6 sets of: Snatch Hi Hang Hi Pull + Hang Snatch + 2 Overhead Squats Start at 50% add as you go. 7min AMRAP 10 Power Snatch...

Deadlift 1 set of 10 reps at 50% -then- 3 sets of 5 reps, every rep 3sec down. Start at 60%, add as you go 3rds For Time: 18 Russian KB...