December 14 Open House 9:30-12:30 a.m. We invite everyone out to see our facility, meet our members and of course workout. We’ll have a workout starting at 9:30. There will be several heats. Immediately following we’ll have food provided. Spread the...
11/29 WOD Holiday hours: 6 a.m., 9-11 a.m. Blake Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups
Happy Thanksgiving! What a crew this morning. 8 a.m. Murph in below freezing temperatures. Awesome work, now let’s eat!
11/28 Thanksgiving WOD 8:00 a.m. Don’t forget your cold weather gear!
9/27 Morning Classes Sorry for the late notice, the last morning class with be at 8:30 a.m. Evening classes will resume as scheduled.
11/27 Skill Power Clean 5 x 4 WOD Tabata Kettlebell Swings 53/35 Power Cleans 135/95 Sled Push 50/35 Double Unders
11/26 WOD Back Squats: 3 x 10 @ 70% WOD: 3 RFT 30 Wallballs 20 Toes to Bar
SkillBench PressSet 1 – x 5 reps @ 80% of 1-RMSet 2 – x 3 reps @ 85% of 1-RMSet 3 – x 3 reps @ 90% of 1-RMSet 4 – x 2 reps @ 95% of 1-RMSet 5 – x 2 reps @ 95% or more of 1-RMRest 3 minutes between sets and use that time to warm-up for the SnatchWodThree rounds for...
WOD EMOM 20:00 Even minutes 15 KB swings 53/35 Odd minutes 15 goblet squats 53/35
11/21 WODBuy In 1,000 Meter RowRound 110 Burpees, Rest 1 MinRound 2Round 1 plus 20 Double Unders, Rest 2 MinRound 3Round 1 & 2 plus 30 Sit Ups, Rest 3 MinRound 4Round 1, 2 & 3 plus 40 Mountain Climbers, Rest 4 MinRound 5Round 1,2,3 & 4 plus 50 Wall...
