• Beast Coast Barbell: Starts at North this week! Wednesday nights at 6:30p and Saturday mornings at 10a
  • Nutrition Challenge: IS OVER! Get scores on the whiteboard and ask a coach to take your final measurements
  • Self Defense Clinic: This Sunday 2/10 at 10a at North. Sign up! Space is limited!


“Sit Next To Me”
2 Rounds
25 Deadlifts (225/155)
25 Wall Balls (20/14)(10/9)
25 Calorie Row
25 Handstand Push Ups

WOD Guidance & Goal:  This workout is a play off Open workout 16.4. For the deadlifts, get 15 reps then 10. Wall balls, try to go unbroken. Push the row, you’ll have time to rest on the handstand push ups. Handstand push ups are kipping, try to start with a big set then chip away. Target 15 minutes.

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3 rounds:
5 minutes moderate, 1 minute fast, 2 min easy