WOD 9/1/15
Power Clean 3-3-3 Then…… Open WOD 14.4 AMRAP 14 Minutes 60 Calorie Row 50 Toes to bar 40 Wall Balls 10′ 30 Power Cleans 135/93... Read More
WOD 8/31/15
Congratulations to all those who competed this weekend! We’re so proud of you all! Work up to 8 rep max Back Squat, then 2 sets... Read More
WOD 8/30/15
10 am- Olympic Lift class with Coach Ryan 11 am- Endurance 500m Run 50 Double Unders 400m Run 40 Burpees 300m Run 30 OHS 75/45... Read More
WOD 8/29/15
1 RM Weighted Pullup , or 3×5 Strict pullups with lightest band possible Then….. Tabata Saturday-8 Rounds, 20 seconds of work followed by 10 seconds... Read More
WOD 8/28/15
“WWPF” – Running Clock 0:00 – 7:00 Establish a 2RM Push Press —1 min break— 8:00 – 18:00 (10 min cap)42-30-18 Thruster, 95/63 Pull-up *Complete... Read More
WOD 8/27/15
Front Squat 2-2-2 Then: 15 Min Ladder 3 Power Snatch (135/93) 3 Wall Balls (20/15 6 Power Snatch 6 Wall Balls 9 Power Snatch 9... Read More
WOD 8/26/15
1a. RDL: 3 x 5 1b: Weighted Dips: 3 x 5 Then: 18 Min AMRAP. 1000 Meter Row 50 Double Unders 30 Burpees 20 Kettle... Read More
WOD 8/25/15
Clean 2-2-2 Then *15 Min Ladder 25 Clean and Jerk 95#/65# 15 BoxJumps 20 Clean and Jerk 135#/95# 15 BoxJumps 15 Clean And Jerks 155#/105#... Read More
WOD 8/24/15
We love visitors! Thanks for the visit Melanie and thanks to members like Janice and Fancy Nancy who are always talking us up. Free Kill... Read More
WOD 8/23/15
10am: Open Gym 11am Endurance Every 5 Min for 25 Min 400 Meter Run 10 Thrusters 95/63 15 Pullups Rest the Remainder of the 5... Read More