Upcoming Events

October 30th Halloween WOD (Wear Costume!)

November 11th Veteran’s Day Hero Wod-3 Wise Men

November 14th 10am Skill Clinic-Ring Muscle Up

Morgan killin’ some back squats at the Festivus Games!

Strength

5×5 Ring Dip Progression

-90 Second Rest Between Sets

Conditioning

20-16-12-8-4

Overhead Squat (Beginner-55/45lbs, Intermediate-85/55lbs, Advanced-115/85lbs)

Ring Rows