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When you get a bad time on a workout, where do you think it happens? Bad runner, terrible double unders, not strong enough? Those are all very good possibilities but the MAIN THING that slows you down is your REST TIME!!! The longer you are sitting there and not moving, the longer your time is.

Strength: Back Squat: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% – rest 1:00-2:00 between sets.

Halloween Party/Social WOD, Friday, Oct 19th! Details here! See all other info below.

Strength: Back Squat 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90% – rest 1:00-2:00 between sets.

Strength: 15 minutes to work up to a heavy (but technically sound) Power Clean & Push Jerk.

Us THEY have CNN or Kelly Clarkson playing in the background.