Before we release the workouts for tonight's Women's Only Friday Night SWOD, let's hit a couple details:

Be sure that you show up EARLY.  I'm fairly confident in saying that showing up late and flustered will NOT help you perform better. Science.

Athletes are 100% for bringing any and all equipment and accessory shit.  We will have chalk.

Given the nature of the workouts you are about to see, you may or may not feel super confident performing some of the tasks.....That's OK, we will be running a brief "skill session" for anyone that may need some tips and tricks. 


3 Minute AMRAP:

  • Log Clean & Press @ Empty/65lbs

**Scaled Athletes will perform the following:

3 Minute AMRAP:

  • 3 Log Clean @ Empty/65lbs
  • 3 Right-Arm KB Shoulder-to-Overhead @ 16kg
  • 3 Left-Arm KB Shoulder-to-OVerhead @ 16kg

SWOD#2 @ AFAP -- 6min CAP:

  • Keg Shoulder
  • Goblet Squat

**Rx = 60lb Keg/24kg KB
**Scaled = 50lb Keg/20kg KB


8 Minutes to Establish:

  • 2-Rep Max Deadlift

**Lifts will be performed using a 45lb (Men's) Barbell