Photo of Robin Smiling?!?!?


This is the last “Make up day” for anyone who needs to get in their last Hero WOD in for the month! Great job to everyone that completed the challenge of 12 total Hero workouts for the month of Nov. Put your name on the whiteboard with your t-shirt size ASAP.  Starting this Mon we will begin “Muscle-Up Mondays” which will  focus on muscle ups and/or pull-ups, (also progressions for butterfly, kippping pullups, and muscle-ups).We are also happy to announce the start of  “Freaky Fridays“(FF).  On FF the workout will not be posted (wodify, facebook, interwebs, social media) The workout will only be briefed at the beginning of each class.  We ask that everyone be respectful and keep the workout a secret for future classes. Trust me, you wouldn’t want to scare your friends.

Muscle up Mondays

10 min EMOM:

  • Choose number of muscle ups, muscle up progressions, or strict pull-ups. Same # of reps for each min  (weekly progression)


Back Squats: 3 x 5 @ (start at 70% of 1RM, same weight for each set)



“Bring Sally Up”

Choose weight. Air squat, Goblet Squat, and Barbell Squats are all allowed. 

Bring Sally Up!

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