Lauren gets a new PR- 170lb Deadlift yeah pops I said 170lbs !Mindy gets a new PR- 155lb Deadlift What could she do if she took off those glasses and put on her cape?…Stay Tuned Superfriends…only time will tell!



Our first sweat angel in our new pad.




complete as many rounds as you can in 20 minutes of:
15 Deadlift
10 Swings
5 Ring Dips

Jen 9 rounds 35lb DL/20lb Swings/jumping dips
David 13 rounds 70lb DL/40lb Swings/Full Dips
Ben 12 rounds 55lb DL/25lb Swings 50/50Jumping-Full Dips
Russ 12 rounds 55lb DL/25lb Swings 70/30Jumping/Full dips
Joan 9 rounds 25lb DL/15lb Swings/Jumping dips
Nikki 15 rounds 35lb DL/20lb Swings//Jumping dips
Georgie 15 rounds 35lb DL/20lb Swings/Jumping dips

Full WOD 5 rounds
Scaled WOD 3 rounds of:
25 squats
20 tire flips
15 dumbbell push press per side
10 suitcase lunges
5 ring pull-ups

Full:
David 35lbs 19:12
Duffy 25lbs 19:22
Ben 25lbs 33:13

Scaled:
Joan 10lbs 14:40
Petra-Ann 10lbs 16:22

5 rounds for time of:
50 feet of overhead lunges
21 burpees
21 slamball

Full:
David 50lb lunges time 19:20
Scaled:
Duffy 40lb lunges time 13:58 3 rounds
Nikki 20lb lunges time 20:50 3 rounds