Every 2 minutes for as long as possible complete: From 0:00-2:00 15-ft. rope climbs, 2 ascents 185-lb. front squats, 2 reps From 2:00-4:00 15-ft. rope climbs, 2 ascents 185-lb. front squats, 4 reps From 4:00-6:00 15-ft. rope climbs, 2 ascents 185-lb. front squats, 6 reps Continue adding 2 reps to the front squat each interval for as long as you are able. The annual Holiday Party is December 10th. Please RSVP to the Evite sent out this weekend. We can’t wait to dance the night away with you!  Read more

Overhead Squat  1-1-1-1-1-1-1Read more

4 rounds for time of: • Lunge 100 meters • Run 300 meters Wear a 20-lb. weight vest.    Read more

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Complete as many rounds as possible in 10 minutes of: 10 handstand push-ups to 6-in. deficit 20-calorie row 30 single-legged squats, alternating Tomorrow is the annual Thanksgiving Shit Show team workout! Please remember that you MUST sign-up for class in order to participate so hop on over to MBO and make it happen. We’ll see you there!  Read more