Happy BDay Mark!   Metcon: Partner Wod Partner For Time: 1000 m Row 200 Double Unders 100 Bench (135/95) 100 Alternating Back Rack Lunges (95/65) 100 Burpees 200 Double Unders 1000m Row All reps split between partners. One works while one rests.

The cool thing is that for any referrals to friends you get to sign up for a month, you get $20 off your next month and they get $20 off their next full month following the 7 week promotion. Warm Up: 10 mins Med Ball tic-tack-toe Mobility: 6 min Quad smash Strength: 6 Min Rotating

Warm Up 10 min 3 rounds 7 Hang Power Snatch with Unloaded Bar 7 Back Squats with Unloaded Bar Mobility: 5 mins Barbell smash chest and bicep Strength: 15 Mins 3×8 Super Set Climbing Straight Bar Skull Crushers Lat Press Down (use band and pvc) Metcon: 3 Rounds 50 Squats 7 Muscle Ups (ring or

Don’t Forget Its National Ride Your Bike To Work Day! Warm Up 6 mins 400 M Run 21 Russian KB Swings 9 Burpee Strength: 15 Mins 3×8 Super Set Climbing Romanian DL Bulgarian Split Squat On June 28, 2005, a team of four Navy SEALs, tasked for surveillance and reconnaissance of a group of structures known

Big Happy BirthDay to Coach Tyler! Warm Up 8 Mins 50 Double Unders for time Then 2 Rounds 2 Turkish Get Ups Each side 4 Dragon Flags 6 KB Swings Mobility: 5 mins KB Calf Smash 2 Mins per leg Strength: 15 mins 3×8 Super Sets Climbing Strict Press DB Lateral Raise Metcon: 16 mins

Marie and Cole taking the first place win at CrossFit MOB In the Battle Of The Boxes comp! Not only did Marie and Cole win the took first place in every event… Warm Up: 8 mins 3 Rounds 7 Hang Cleans Unloaded Barbell 7 Hollow Body Kipping Swings Mobility: 6 mins Tricep smash on barbell 2