Holiday Party:

Save the date! Saturday, December 10th @ 7PM we will be holding our annual Holiday Party at Atlantic Bar & Grill! Friends and family are welcome! We will be doing a White Elephant Gift Exchange. Check out our Facebook Event Page for more details.

Lost & Found:

All items in lost & found will be donated this weekend. Please check to see if any items are yours! The lost & found is behind the foam rollers. The last day to pick through that gold mine will be this Friday, December 9th!


A1. Supinated Bent Over Rows: 5RM, then -10% for 2×5
A2. Bench Press: 5RM, then -10% for 2×5

Conditioning (Practice):

14 min AMRAP:

  • 5 Wall Walks or 30 sec Handstand Hold
  • 10 V-Ups
  • 30 Double Unders

5 Rounds: (15 min cap)

  • 7 HSPU
  • 10 TTB
  • 30 Double Unders


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