Upcoming Events

FireTeam 3 Challenge & Fundraiser
July 7th from 0730 – 1600.
It’s our 3rd year! A competition for 4 person FireTeams or pairs. Suitable for all skill levels!

Get all the info and also register here.

Strength / Skillwork

Back Squat
8-5-3-1-5-3-1
1×8 @ 50%
60-70-85-80-90%-PR?

WOD

4 Roundsof:
1 Indoor Flying Pull-up Bar traverse*
4 GHD Hamstring Curl
8/8 DB Split Squats
8 Arnold Presses**

* Skip if you can not do a strict pull-up
** Arnold Press – Video

Elements

Do the no measure work