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

All Levels: A.) Bench Press 5×2 – Heaviest sets of the past 8 weeks   Function: B.) 4 rounds 5 min per round 500 m row In remaining time do 30 sec plank ***negative splits on the rower. Perform/RX: B.) 4 rounds 5 min per round 500 m row In remaining time do 45 sec plank ***negative splits on the rower, first round smooth, second a little faster, third about 90-95%, last round all out*** Compete: B.) 4 rounds 5 min per round 500 m row In remaining time do 1 min plank ***negative splits on the rower, first round smooth, second a little faster, third about 90-95%, last round all out*** Results to BTWB.  Read more

All Levels: A.) Make Up Lift Turkish Get up or Back Squat suggested. Function: B.) For time: 1500 m row 40 Step ups 30 Heavy KB Power Swings Perform/RX: B.) For time: 2k row 40 Pistols 30 Hang Power Cleans (155/95) compete: B.) Regionals 12.2 For time: 2k row 50 Pistols 30 Hang Power Cleans (225/135)   – Result to BTWB!Read more

Function: A.) Double KB OHS 5×3 – after each set 40 single unders or Jumping jacks – rest 90 seconds. B.) On a running clock: 15-12-9 DB Thrusters Ring rows/Pull ups starting at 4:00 12 – 9 – 6 DB Thrusters Ring rows/Pull ups Perform/RX: A.) Double KB OHS 5×3 – after each set 30 DU’s – rest 90 seconds. B.) On a running clock: 12 – 9 – 6 Thrusters (75/55) Pull-ups starting at 4:00 12 – 9 – 6 Thrusters (75/55) Pull-ups ***scale first part appropriately so that there is some rest time before the 4:00 mark*** Compete: A.) Double KB OHS 5×3 – after each set 40 DU’s – rest 90 seconds. B.) On a running clock: 12 – 9 – 6 Thrusters (95/65) Pull-ups starting at 4:00 12 – 9 – 6 Thrusters (95/65) Pull-ups -results to BTWB  Read more