All Levels: A.) Make Up Lift Function: B.) 3 rounds 20 Burpees 20 Ring Rows Perform/RX: B.) 3 rounds 20 Burpees 20 Pull-ups Compete: B.) 3 rounds 20 Burpees 20 C2B -results to BTWB!    Read more

All levels: A.) Skills Practice DU, MU, Bar MU, PU, TGU Weightlifting, etc. Kettlebell: B.) 20 min AMRAP 10 Double KB PP (44/26) 10 KB Swings (44/26) 10 box step ups (24/20) RX/Compete: B.) “Jack” 20 min AMRAP 10 Push Press (115/75) 10 American KB Swings (1.5/1) 10 Box Jump (24/20) Results to BTWB.Read more

All Levels: A.) DeadLift 5×2   – build through out sets Function/Kettlebell: B.) 21-15-9 KB cleans or Swings (double 1.5/1) HR Push-ups Perform/RX: B.) 21-15-9 Power Cleans (95/65) Dips Compete: B.) “Elizabeth” 21-15-9 Power Cleans (135/95) Ring Dips -Results to BTWBRead more

Well, I feel like this photo speaks volumes pertaining to this (super)woman but read on and be mesmerized by the way she makes juggling a family, career, continuing education, and everyday life look like rainbows and unicorns. Ladies and gentlemen… I give you Melissa Kirby. What do you do for a living?  I am the Business Office Supervisor for Gold Cross Ambulance and Mayo Clinic Medical Transport. What’s your favorite thing to do outside of the gym?  Spend time with my family.  Especially my kids.  Camping, bonfires, and drinks with friends. Favorite genre of music.  I like alternative music. Favorite cheat day meal?  Mexican food.  Full of cheese & sour cream.  And chips & salsa. Chalk, or no chalk?  A little sometimes… usually when my hands are really sweaty! Do you hate wall balls as much as we do? I don’t mind wall balls when broken into sets.  It’s the WOD’s where...Read more

Friends and family day Kettlebell: A.) EMOM 6 min. Odd – KB Front Squats x3 Even – Single arm KB Press x4 (L/R) B.) 15 min AMRAP 12 cal Bike 10 burpees 10 sit-ups 10 lunges Perform/RX: A.) EMOM 6 min. Odd – Front Squats x3 Even – Single arm KB Press x4 (L/R) (1.5 / 1) B.) 15 min AMRAP 2 laps 10 burpees 10 sit-ups 10 lunges Compete: A.) EMOM 6 min. Odd – Front Squats x3 Even – Single arm KB Press x4 (L/R) – add 10 lbs to FS from last week B.) 15 min AMRAP 2 laps 10 GI Jane 10 weighted sit-ups w/DB 10 lunges w/plate overhead  Read more