Photo Credit to Hookgrip Warm-up Hip Stretch 3rds 10 Push-ups 10 Squat Jumps 10 Hollow-arch Swings  Strength Front Squats 5 reps every 2:30 @80% for 5 sets  Workout 3rds 500m Row 10 Clean and Jerks 135/95 15 Ring Dips 25 Burpees

Warm-up Dynamic Stretch Warm-up Movement Specific Warm-up  Skill 3rds 10 Strict T2B 8 Strict Press AHAP 15 GHD Sit-ups Rest 2 min  Workout 20 min AMRAP 50 DU’s 40 Wallball 20/14 30 Pull-ups 20 KB Walking Lunges 24/16 10 DL 275/205

More changes happening in the gym! Some Progress being made on the kids/warm-up area this weekend! Warm-up 2rds 50 Single Unders 10 Air Squats 10 Burpees 10 Lunge Jumps  Strength Back Squat 5 reps every 2:30 @80% for 5 sets  WOD 3rds 400m Run 8 G2OH 135/95 12 Pull-ups 16 KB Swings 32/24

WOD 3rds 30 Burpees 30 KB Swings 24/16 30 Box Jumps  

Warm-up Dynamic Stretch Warm-up Movement Specific Warm-up  Strength/Skill 5 DL @85% 10 Strict Chin-ups  WOD 3rds 400m Run 21 OHS 115/75 12 C2B Record Results via SugarWod

Warm-up Hip Stretch 2rds 30 DU’s 10 Squat Broad Jumps 10 Push-ups  Strength Front Squats Every 3 min on the min for 12 min (4 sets) 8reps @75%  WOD 5rds 10 G2OH 95/65 20 Burpees Record Results via SugarWod

Baby Cami says to work hard and have a happy Tuesday! Warm-up Dynamic Stretch Warm-up Movement Specific Warm-up  Skill 3rds 10 Strict T2B 10 Strict Press AHAP 10 GHD Hip Extensions Rest 2 min  WOD 1000m row 25 Power Cleans 135/95 25 Front Squats 135/95 75 Burpees

Hey all! We have officially moved and today is our first day in the new space. Our new address is 4714 S. John Paul Rd Milton, Wisconsin 53563. From now on this is where you can find us!  We are extremely excited for this new space and location. We think it will be great for all

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars were etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against

Warm-up Dynamic Stretching Warm up Movement Specific Warm-up Strength 10 min EMOM 5 DL @80% 10 Strict Pull-ups  WOD 4rds 10 Push Press 135/95 10 T2B 50 DU Record Results Via SugarWOD