Saturday June 22nd 2019

YES! It’s back, our in house competition is coming July 13. Ready your swolemate, 1st WOD released and registration opens June 10th.
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!
8 & 9am classes will have a special WOD written by Neil called “Farewell” so you can thank him for all the Saturday fun you’ve had with him.

Metcon (AMRAP – Reps)

“Fight Gone Bad with DBs”


3 Rounds, For Total Reps in 17 minute:


1 minute DB Goblet Squats

1 minute DB Sumo Deadlift High-Pulls 1 minute Box Jumps (20 in)

1 minute DB Push Press (alternate whenever)

1 minute of 10m Shuttle Sprints

1 minute Rest


Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep,

Few thing to know:

1.) DB Goblet Squats is 1 DB only


2.) DB Sumo Deadlift High-Pulls are using (2) DBs (palms facing you as you perform the movement)


3.) If you don’t have a Box, do tuck jumps!


Should be a fun one! Put your score in! Weights are 45/30s