Be there on October 18th to celebrate Coach Tina’s Birthday with a Birthday WOD!
Barbells for Boobs will be on Saturday, October 29th! WOD will be announced soon!
Dynamic Warm up


Bring Sally Up Squat CHALLENGE: to the song “Bring Sally Up” by Moby  Squat on “Bring Sally Down” Stand on “Bring Sally Up””

The most important thing is to have fun, and practice good form. You want to make sure with the squats that you are keeping good back position, keeping vertical/not hunching or leaning forward, and pushing your knees out.

Fight Gone Bad (3 Rounds for reps)
Three rounds of:  
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75#
Box Jumps, 20″  (Reps)
Push-press (Reps), 75#
Row (Calories) 
1-minute rest

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.