November 10th, 2016



A Big Belated Congratulations goes out to Tamara and Ryan who welcomed a new addition to their beautiful Family on Sept 20th . Their adorable son  Slater Stanley Niesen weighed in at a whopping 9lbs10oz, 22.5 inches. Big sister Sloane is very proud and has been an amazing big sister! Congratulations Niesen Family 🙂

Today’s WOD

Go every 3 min x 5 sets

3-4 tough deadlifts @ 80%



10 min AMRAP

100m row OR prowler push x 2 lengths

10 Russian KBS @ 1.5/1

15 Sit ups


– can’t do HSPU’s? do some seated L presses or dive bombers

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