Our WOD is Fight Gone Bad, But lots of things are going right!!! And we couldn’t do it without you. THANK YOU to all our members for your patience and support while the gym undergoes some renovations! A special thank you to the 9 am class this morning- warming up for their metcon with AMRAPs of moving dumbells and equipment!!!


1a. Front Squat 3-3-2-2-1-1
1b. STRICT pull-ups- max reps
*if you MUST use a band for strict pull-ups, use a “lower color” band of less resistance than you would in a metcon, this is to build STRENGTH


Fight Gone Bad!

Three rounds of:
Wall-ball, (20/ 14 pound ball) 10 ft target (Reps)
Sumo deadlift high-pull, (75/45 pounds) (Reps)
Box Jump, 24″/20″ box (Reps)
Push-press, (75/45 pounds) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

TRACK YOUR POINTS (reps and cals). Post total score.

Fight Gone Bad 9 am