• Saturday Awesomeness, Aug 24th

    Reminder: Mobility @ 9am!

    Strength: 15 minutes to build to a 1RM Bear Complex

    W.O.D: For Time


    Bear Complex 115/75#

    Toes to Bar

    Midline: Work on your weakest link

  • Friday Funday, Aug 23rd

    Mobility: Partner shoulder gas pedal

    Strength: Seated Barbell OH Press 5-4-3-2

    Legless Rope Climbs 1-1-1 (from seated position)

    *Rest 2 minutes between sets

    W.O.D: For Time

    75 calorie row



    Russian KB Swings 32/24kg

    *Burpee “Over the Box” Jumps 24/20”


    Highbury Hill Run (13th ave)

    *athlete may touch top of box

    *20 minute cap

    Midline: 100 abmat sit ups for time

  • Thursday, August 22nd

    WOD: NUTTS Cup “Event 2” (modified)

    In teams of 2 complete the following for time

    6x400m ball run 20/14#


    40 front rack step back lunges 135/95#

    40 Ring Dips

    40 Toes to Bar

    40 Thrusters (135/95#)

    40 Hand Release Push-ups (hands must stay within a 3’ by 1.5’ box)

    40 Pull-ups

    2 Bar Muscle ups

    *1 person working at a time

    **35 minute cap

    Midline: 3xME ring L-hold