Function: A.) Single KB OHS 6×3 *In between 20 second HS hold B.) 4 rounds 100 single unders 10 Heavy Goblet Squats   Perform/RX: A.) OHS from Ground 6×3 *In between 20 second HS hold B.) 4 rounds 50 Dubs 10 OHS (95/65) Compete: A.) OHS from Ground 6×3 *In between 20 second Free standing HS hold B.) Granite Games Event #1 3 rounds 100 Dubs 10 OHS (155/105) -Results to BTWB    Read more

A unicorn that listens to 90’s Gangsta Rap? Nah… Well maybe.  But honestly, Dom’s just a normal dude doing awesome things everyday. His positive outlook and clear vision for self-improvement are inspiring. If you’re still not convinced that he’s got all the awesomeness of an actual unicorn just take a look at the average status update… Q: What do you do for a living? A: I work in information services for Rochester Public Utilities. In layman’s terms, I tell people to restart their computers all day. Q: What’s your favorite thing to do outside of the gym? A: Probably video games, listening to music, or playing guitar. One of those three for sure, it’s just really hard to pick one. Q: Favorite genre of music? A: So it really depends on what I am doing. I listen to music all day long. At work I listen to either 89.3 The...Read more

All Levels: A.) Floor Press 6×5 *In between Banded Pull Aparts 4×20 Function: B.) For time: 25 cal row 25 Push-ups 25 air squats 25 Russian KB Swings (1.5/1) 25 lunges with KB in front rack 25 Russian KB Swings (1.5/1) 25 air squats 25 Push-ups 25 cal row Perform/RX: B.) For time: 25 cal row 25 HR Push-ups 25 Pistols 25 American KB Swings (1.5/1) 25 lunges with KB OH 25 American KB Swings (1.5/1) 25 Pistols 25 HR Push-ups 25 cal row Compete: B.) For time:  30 cal row 30 HR Push-ups 30 pistols 30 American KB Swings (2/1.5) 30 lunges with KB OH 30 American KB Swings (2/1.5) 30 pistols 30 HR Push-ups 30 cal rowRead more

All Levels: A.) Double KB Deadlifts 6×10 *After each set Farmers carry 20 ft then rest 30 sec. Function: B.) 8 min AMRAP 2 burpee 2 ring row 4 burpee 4 ring row 6 burpee 6 ring row and so on… Perform/RX: B.) 8 min AMRAP 2 burpee 2 C2B 4 burpee 4 C2B 6 burpee 6 C2B and so on… Compete: B.) 8 min AMRAP 3 burpee 3 C2B 6 burpee 6 C2B 9 burpee 9 C2B and so on… Results to BTWB!  Read more

Function: A.) EMOM – 12 min. Double KB Thruster x3   gradually add weight B.) 3 rounds 800 m row 20 KB Snatch (10L/10R) Perform/RX: A). EMOM – 12 min. Squat Clean Thruster x3 gradually add weight B.) 3 rounds 800 m run 10 Snatch (135/95) Compete: A). EMOM – 12 min. Squat Clean Thruster x3 Establish what is heavy * No Misses gradually add weight B.) 3 rounds 800 m run 10 Snatch (155/105) -Results to BTWB.      Read more