This is the lady that makes our gym pretty. wowowowowowow


Get nasty with these workouts. Reallll nasty.

We’ll be ordering ECF sweaters! Check out our Facebook for the design and come into the gym to check out the sizes.

Sign up for the Track Town Smack Down? If you haven’t, do it! And spread the word! IT’S GOING TO BE SWEET. Ye gurl.


Back Squat
3×4 @65%
2×2 @80%
3×1 @85%+

2 Rounds of:
3 Toes to Bar
9 Air Squats
3 DB Snatch (Heavy)
(:30 between rounds)

Athlete’s WOD

On a Running Clock:
5 Min to Find Heavy Push Press
5 Min to Find Heavy Push Jerk
5 Min to Find Heavy Split Jerk
5 Min to Find Heavy Front Squat Triple
*From Ground

Max Unbroken Handstand Push Ups
5 sets of 30% of max
*rest as needed

4:00 on/4:00 off x3
30 Air Squats
20/15/10 Hang Power Snatch
10 Burpees
*Men: 65/75/95
*Women: 45/55/65