Melissa Graves

Wednesday, October 7WOD Happy Birthday, Coach CP! Warm-up: 3 Inchworm push-up lunges 10 Leg swings 10 Cossack squats 8 Wall facing squats 1 Wall walk-up 4 Up down dogs 5...

Tuesday, October 6WOD Warm-up: 200m Run 10 Wall shoulder circles 4 Yoga push-ups w/ PVC 4 BTN split jerks 4 Press in split 10 Ring rows 5 Kip swings w/...

Sunday, October 4WOD's of the Week! WOD’s of the Week! It’s testing time! We’re kicking off the next few weeks of strength tests with a 2RM back squat on Monday....

Monday, October 5WOD Warm-up: 10 Leg swings :60 Inchworm lunges :60 Bike 6 Bootstrappers 6 Back squat w/ empty bar 6 Hollow rocks 6 Superman then 2 Rounds of: :30...

Saturday, October 3WOD Warm-up: 10 PVC passthrough 10 Air squat 5 Press in squat 200m Run 75' Samson lunge 25 Jumping jax 5 Clean deadlift 5 Muscle clean + press...

Friday, October 2WOD Happy Birthday, Andrew Radcliffe! Warm-up: 200m run 4 Inchworm lunges 5 Up down dogs 8 Bootstrappers 10 Top down deadlifts 8 Supermans 8 Glute bridges 6 Floor...

Thursday, October 1WOD Warm-up: 10 Leg swing 200m Run 75' Walking Samson lunge 4 Inchworm 75' Bear crawl 4 Burpee over DB 6 DB pull through :20 Active hang from...

Wednesday, September 30WOD Happy Birthday, Anne Johansen! Warm-up: :60 Row :60 Inchworm lunges 10 Ring rows w/ empty bar 5 High hang clean high pulls 5 Rack deliveries 5 Muscle...

Tuesday, September 29WOD Warm-up: 10 PVC passthrough 4 Up down dog w/ PVC 4 BTN split jerk 4 Press in split 15 Penguin jump 1 Wall walk-up w/ empty barbell...

Sunday, September 27WOD's of the Week Preview! Things are getting heavy! Keep the focus on form over load. If the form is there, then push the percentages to the prescribed...