Athletes, 

There has been an increase in people showing up late to class. As a reminder classes start at the posted time, which means you should be ready to go not just arriving. Please review the workout on the board and take note of the equipment needed. The weather has been causing us to shuffle back and forth from inside to outside which means our equipment is in both places. Your coaches do take time to set up what they can but will not be expected to get equipment for you. Thanks for all you do to make Fight Tonight the best damn community out there!

SWOD:
Pause Back Squats:
3X5 @60% with a 3-second pause
add weight
3X3 with a 3-second pause

WOD:
AMRAP 14
5 Bear Complex -Choose weight-
10 Burpees over the Bar