Just a friendly reminder: If you are having symptoms of the infamous “VID” please take some time off. If you test positive, you have 10 days from the start of your symptoms until you can come back to the gym. As always, wash your hands and don’t lick things:) Thank you for your patience over the past few weeks! No weightlifting class tomorrow. Workout of the Day Strength Front Squat for load:#1: 5 reps @ 40%#2: 5 reps @ 40%#3: 5 reps @ 50%#4: 4 reps @ 60%#5: 2 reps @ 70%#6: 5 reps @ 75%#7: 3 reps @ 85%#8: 1 rep @ 90%#9: 5 reps @ 75%#10: 3 reps @ 85%#11: 1 rep @ 90% Overload Front Rack Hold 3 sets off 5 second Front Squat holds at 125%Read more

Workout of the Day 10RFT10 Toes to Bar10 Box Jumps10 Ft Handstand Walk (one length)25m CapRead more

Throwing it back to 2018 Royal Rumble for today’s picture. Do you recognize this gal? Excited to have her as a part of 3’s Company competition alongside Maegan and Leah on team Resting Peach Faces! What a difference a few years and a tone of hard work make! Workout of the Day Power Clean for load:#1: 10 reps @ 35%#2: 10 reps @ 45%#3: 10 reps @ 50%#4: 10 reps @ 60% Power Clean for load:#1: 1 rep @ 70%#2: 1 rep @ 75%#3: 1 rep @ 80%#4: 1 rep @ 85%#5: 1 rep @ 90% Clean Pull for load:#1: 3 reps @ 90%#2: 3 reps @ 90%#3: 3 reps @ 90%#4: 3 reps @ 90%#5: 3 reps @ 90%Read more

**I will get you a t-shirt:) Looking for volunteers – judges, runners, sales people for help at the competition on the 28th. 7:30am to about 2:30pm. No experience necessary – you do need to be able to count. It is a great experience! Check out the movement standards below – EASY JUDGING! Workout of the Day 100 1 arm Alternating Devils Press 50/35Perform 20 Doubleunders at the top of every minute20 minute capRead more

***No ROMWOD this week*** ALWAYS LOOK AT THE SCHEDULE for up-to-date classes*** This marks week 1 of 10 our new clean/front squat program. As this is the first week, I am not going to program any additional conditioning work on the days we lift. We will lift on Monday, Wednesday and Friday, but unlike the squat program, this may feel more like a CrossFit workout – like a lifting EMOM. Couple of notes Use your 1RM clean to calculate your percentages. If your clean is under 250/160, I don’t think you will need to calculate using your working 1RM (where you multiply you 1RM by .9) – bit if you are more comfortable you can use the .9%. Leave the J Cups on for each class – we will use them. No need to change them out. Pay attention the blog. SugarWOD has a tough time putting custom lifts or...Read more