Close Grip Bench Press: 3×4 (increase weight) Weighted Strict Pull-ups : 3×5   Then… “Wacky Wiser Partner Wednesday “ For Time 42-30-18 Alt Front Squats, 135/93 Burpee Box Jumps, 24/20 (mix anyway) Russian Twists, 20/14 (switch every 5)   Fit4ALL WOD @ 6pm (friends fly free 4 three classes) 10 Min AMRAP 20 Russian KB swings 20 KB Box Step-ups 20 Russian Twists ——2 Min wall Sit——— AMRAP 10 min 20 SA kB deadlift 20 SA KB goblet squats 20 SA push press ——2 min wall sit——— Finisher: 50 sit-ups + 2 Min front Plank   Our new Body Building class resting between their ab routine    Read more

EMOM 7 Minutes 1 Snatch 2 Hang Snatch Then…. AMRAP 17 Minutes 500m Row or 400m Run 40 DB Snatches 50/35 20 DB OH Lunge 10 Sandbag Over Shoulder 100/75 5 Rope Climbs New classes start today!!! Fit4All at 8:30am and Bodybuilding at 5:30pm!   Fit4ALL Workout of the Day AMRAP 30 Minutes 2 Minutes Max Cal Bike, 1 Minute Air Squats 2 Minutes Max Cal Ski, 1 Minute Burpees 2 Minutes Max Cal Row, 1 Minute Ring Rows  Read more

Back squats 4RM with 2×4 @95% Wiser’s bday wod AMRAP 15 Minutes3 Burpee Ring Muscle UPS5 Deadlifts 155/1033 Hang Power Cleans1 Jerk Happy Birthday kid!Read more

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 20 Pullups 30 Barbell Thrusters 45/33 40 KB Swings 53/35 50 Double Unders *Every 5 Minutes Run 400m or Row 500m or 20 Burpees Get your workout in before the Super Bowl snacks!  Read more

Championship Fight Gone Bad 5 rounds of:Wall-ball 20Sumo deadlift high-pull 75Box Jump 20″Push-press 75Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Fight Gone Bad is one of the CF benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 round versions. The workout first appeared on Cross fit.com on December 1, 2004. It was so named after BJ Penn, professional mixed martial artist, remarked that it was like a “fight gone...Read more