October 17th 7:15am Carpool to Festivus Games


October 24th 10am Skill Clinic Kipping 


October 30th Halloween WOD (Wear Costume!)


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


November 14th 10am Skill Clinic-Ring Muscle Up









Every 2 Minutes For 20 Minutes

2 Clean Deadlifts

2 High Hang Cleans



5×5 Front Squats (Building)




-Base weight on technique of the high hang cleans–if technique looks good load up the bar!

-Front squats we are looking to add weight each set starting at 60% of your 1 rep max

-If you do not have a 1 rep max start at 95lbs for men and 65lbs for women




2 Rounds

1 minute glute stretch (each side)

1 minute foam roll quad