miki

Meet & Greet & WOD! Join us for ANY class! RX, Scaled, and Beginner – Everyone welcome! 5am, 6am, 7am, 8am, 9am 12pm, 3:30pm, 4:30pm, 5:30pm *Same WOD for all classes* *Reminder: we are going through a change from one business to another. There will be transition time & renovations. Please be patient as we […]

DL 5×3 Then, For time: 21, 15, 9 T2B Burpees Wall Balls “Zeal will do more than knowledge.” – William Hazlitt

“Nancy” 5rds for time: Run 400m 15 OHSQ (95/65) “The soul that is within me no man can degrade.” – Frederick Douglass

Every 5m for 5rds: 50 Double Unders 10 Pull-ups 10 Push Jerks 50ft DB Lunges “Every story I create, creates me. I write to create myself.” – Octavia E. Butler

BSQ 4×3 (pause 2sec at parallel out of the bottom) Then, EMOTM 10 Min 1 – 14/10 Calories Min 2 – 3 CL “Happiness is not something ready made. It comes from your own actions.” – Dalai Lama

Every 30s – 10rds: 3-5 Strict Pull-ups (weighted if able/banded if necessary) Then, 3rds for total time: 30 Double Unders 20 Front Rack Lunges 15 S2O 10 HPSN (goal is one bar for all) 1m Rest “Just because something doesn’t do what you planned it to do doesn’t mean it’s useless.” – Thomas A. Edison

EMOTM 20 5 Calories 5 Burpees BJO “Two roads diverged in a wood and I – I took the one less traveled by, and that has made all the difference.” – Robert Frost

EMOTM 12 Min 1 – 3-5+ Muscle-up drills/transitions or Strict Pull-ups Min 2 – 30-45sec HS Hold/Walk Practice Min 3 – 15 Hollow Rocks Then, 5rds for time: Run 200m 5 Muscle-ups (or 5-10 Strict Pull-ups or 15 Pull-ups/Ring Rows) “A champion is someone who gets up when he can’t.” – Jack Dempsey

AMRAP 20 Partner or Solo 200m Farmer Carry 20 DB FSQs 20 DB PJs 20 DB Step-ups *If partners, split reps any way, one person working at a time. “Success seems to be largely a matter of hanging on after others have let go.” – William Feather

“Daniel” For time: 50 Pull-ups Run 400m 21 Thrusters Run 800m 21 Thrusters Run 400m 50 Pull-ups “Let us always meet each other with smile, for the smile is the beginning of love.” – Mother Teresa