A big welcome back to Coach Leanne who is taking back the 9:30am Monday WOD to coach. Stoked to get you back on Mon Lee! The Open is coming!!! Oct 10th we will be hosting the open WOD’s each Firday with make-ups Sat/Sun. This is the only year there will be two in the same year. Join in, have fun, perform how you never thought you could perform! Details to follow but you can sign up here


Fourth week of squatting and all has been going well so far. We have one more week after this and then the retest. Stay paced on those 4 reps at 90%! Have fun,

A) 3 Min Row/Assault then every :209 sec for 3 min barbell good morning/Lateral box step up/Walking lunge 1 min jog

B) Take 5-7 Mion to Warm up Back Squat then

Every 3:30 (Rest 4 min before last set)

1×8 @ 65% of 1RM Back Sqaut

1×6 @75%

1×4 @85%

1 x4 @90%


10 Min EMOM

1st-10 Single Arm Overhead DB Lunge (5/arm)

2nd-35 Sec Assault

C) “The Whiskey Sour”

8 Rounds

20 Sec Thrusters 95/65 (Fitness use one KB)

10 Sec Rest

20 Sec Burpee’s to Stand

10 Sec Rest

20 Sec Pull-ups

10 Sec Rest