Author: Jade

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: 1) Every 3:00 x 7 sets: 100ft DB/KB Farmers Carry + 10 DB/KB Deadlifts + 100ft D-Ball Bear Carry + 10 D-Ball Bear Squats Challenge yourself appropriately so that you have about 2 minutes worth of work here. Build loading as needed if you start too light. 2) 10 minute AMRAP: 75 Heavy Rope Single-unders 15 Ball Slams 40/30 15 Ring Rows Scale as needed. Extra Work: 3) Seated Cable Rope Rows:…

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: 1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 10 Front Squats Warm-up as needed. Start around 60% of your 1RM. Don’t crush yourself today, this will be way more squat volume than we’ve had the last few weeks. 1b) 9:00 – 18:00 – Every 3:00 x 3 sets: 10 Back Squats Same as above, keep the loading moderate, this is a lot of volume today. 1c) 18:00 – 23:00 – 5…