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Warm up: Handstand hold (or plank hold) & air squats Mobility: Anterior Compartment smash, glute smash, T-Spine Smash Strength: 8 min Hang Snatch & OHS EMOM @ 70-75% 1RM Conditioning: [...]

Warm-up: 2 minutes of Double-unders (to meet the level II standard, 50 double-unders must be accumulated in 2 minutes) Mobility: Russian babymakers, static spidermans, hip distractions Strength*: [...]

This Saturday’s WOD was the First Four Challenge hosted at CF North Alpharetta. Thanks for y’all who came out!! (Not all are pictured!) We placed 2nd as a team (only by 9 points!) and [...]