Warm Up:Squat Prep 8min WAMRAP 2/2 Knee Hug Lunge Step Vert Flex/Ext10 Scap Progression:40 Plank with pushup Strength: Superset4 x 6/6 Barbell Lunges6 Strict Pull-ups WOD: Baseline500m Row40 Air Squats30 Situps20 Pushups10 Pull-upsGo get a PR!

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Happy Halloween! If you missed the costume WOD on Saturday feel free to wear one today:) Warmup: 3rds 1:00 Deadbug 8 Strict Pullups 12 BB Good Mornings (Build) 4 Speed Deadlifts Strength: DeadLift Level 1: 1 x 5 (+10) Level 2: Heavy 5 *Compare to 9.28.18* WOD: “BaseLine” 500m Row 40 Squats 30 Situps 20…

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Warmup: 3rds :40 Ipsalateral Deadbug 8 Strict Pullups 12 BB Good Mornings (Build) 4 Speed DL Strength: DeadLift Level 1: 1 x 5 (+10) Level 2: Heavy 5 WOD: “BaseLine” 500m Row 40 Squats 30 Situps 20 Pushups 10 Pullups Oprtional: Flex Sesh: 4 Rounds 30 Calf Raises 30 Banded Pushdowns

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I hope everybody had a nice Christmas and was able to enjoy time with family and friends.  One more week until the New Year so let’s enjoy the last few days of 2016 and be ready to hit the ground running for 2017! CrossFit: Warmup: Roxanne Then 3rds 10 Banded Pullaparts 10 True Pushups Strength:…

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A) Baseline 500m Row 40 Squats 30 Situps 20 Pushups 10 Pullups B) Deadlift – 5PM **Compare Baseline time and scales against fundamentals score.    

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