January 26th, 2015


We had another fantastic turnout for our FNI (Friday Night Intrumal) competition. Congratulations to everyone who competed and a big thanks to those of you who came out and supported!! Due to the 5 week Open Comp starting Fri Feb 27th, our next FNI will be in April.

Today’s WOD

Back squat – find a 3RM or a 1RM – whatever is more appropriate


Pendlay row – build to a tough 5RM


3 Rds for time:

20 lunges @ 95/65 (bar in front rack position)

20 pull ups OR 6 Muscle ups

Coaches Tips: Test out your squat and row, then hit up the metcon with what you’ve got left

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