Function: A.) Make up Lift or TGU 5x 4 (2L,2R) Perform/RX/Compete: A.) Make up Lift or Front Squats Heavy 3 rep w/ Pause 1st rep All Levels: WOD FOR DOGS 3 rounds 1 min per station, 1 min rest between rounds Thrusters (75/55) KB Swings (1.5/1) Jumping Air Squats Lateral Burpees 5m shuttle sprints  Read more

All levels: KB Shuttle x5 – Suitcase Carry KB to half way Sprint to the grass, and back to KB Then Suitcase carry with other hand back to start *rest 30 seconds Function: B.) 4 rounds 15 Dbl KB Push Press 15 Leg Raises 15 Step ups (24/20) Perform/RX: B.) 4 rounds 15 HSPU or 15 push press (115/75) 15 T2B 15 Box Jump (24/20) Compete: B.) 4 rounds 20 HSPU 20 T2B 20 Box Jump (24/20) -Results to BTWB!Read more

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