UPCOMING EVENTS
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
Festivus Games 2015!
Check out our Facebook Page for more photos, Click the link Below
Strength
Part 1
Choose One:
5×5 Ring Push Ups (Tempo 3333)
5×5 Ring Dips (Tempo 3333)
(3 seconds down, 3 second hold at the bottom, 3 seconds up, 3 second hold at the top)
Part 2
3 Rounds
15 Goblet Squats
30 Second Rest
15 Weighted Sit Ups
30 Second Rest
Conditioning
For Time:
15-12-9-6-3
Burpee Box Jump
American Kettlebell Swing (70/50/35/25)