10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters

WOD: 100 cleans. 95/65

We will be open Friday from 10am- 2pm

No Ladies Night tonight. Have a fun/safe and Happy Thanksgiving

"Collin"

Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

Wod: Super c grace 60 clean and jerks

Ladies night WOD
- 10 kb swings
- 10 push ups
- 10 kb swings
- 10 burpees
- 10 k. Swing
- 10 sit up
400m run

20 ring dips
20 p push up
20 burbees
20 clean a jerk 135/95

Amrap 18 min
400 m run
5 deadlift

40 walking lunge
30 box jump
20 wall ball
10 hspu

Wod is Fran
***We will closed today from 11am to 5 pm****

LADIES NIGHT WOD: Angie 2.0
100 pullups
100 thrusters
100 situps
100 walking lunges
100 jump rope

50 pull up
50 sit up
50 push up
50 squats
400 m run

Wod 21 18 15 12 9 6 3
Sdhp push jerk
Box jumps

Wod is GRACE

***Reminder Ladies night 6:30pm. Bring a friend. Only $30.00 a month(Wednesday only)****

150 jump rope
10 wall ball
10 box jump
10 mountain climbers

400 m run
5 pull ups
10 push up
15 air squats
5 rounds