Daily WOD – Sep 4, 2015
Box Squat 6x1 (90-95%) Then 50 evil wheels NFT Schedule Notes: We will be running a modified schedule on Monday (Labor Day). We will have open gym hours from 8:00 to 11:00 am with a…
Make Up Day – Sep 3, 2015
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: 10 rounds for time of 15 deadlifts (135/95#), 15 push ups 15 rep max OHS…
Daily WOD – Sep 2, 2015
Complete 40-30-20-10 reps for time of: box jumps (24/20") wallballs (20/14# to 11/10') WOD Notes: The goal here is speed all the way through with a goal of 10 to 15 minutes and a 25…
Daily WOD – Sep 1, 2015
Complete for time: 400m run 20 toes to bar 15 KB swings (88/62#) 10 push ups 5 front squats (205/125#) Rest exactly 2 minutes and repeat.
Daily WOD – Aug 31, 2015
Hang Power Clean 1-1-1-1-1 And Hang Clean 1-1-1-1-1 Then max consecutive hang power cleans at 50% 1RM Schedule Notes: We are back to our usual schedule!
Game Time!
We're excited to announce that baby girl Warnek is on the way! All regular classes are cancelled for the next 3 days, but our awesome coaches are holding the following Open Gym hours so you can get your…
Make Up Day – Aug 27, 2015
Come in between 4:30 and 7:30 tonight to make up one of the last 6 workouts. This week the choices are: Front Squat 6x2 (85%, 2s pause) then max consecutive front squats at 70% Complete…
Daily WOD – Aug 26, 2015
Bench Press 10x2 (90%) Complete 5 ring dips, push ups or handstand push ups between each round.
Daily WOD – Aug 25, 2015
Complete 5 rounds for time of: 20 burpees 10R/10L overhead walking lunges (45/25#) Community Notes: Happy Birthday Rob G!
Daily WOD – Aug 24, 2015
Complete 5 rounds, each for time of: 5 bear complexes (95/65#) 200m sprint Start a round every 5 minutes. WOD Notes: The bear complexes should be unbroken and FAST today. Intensity is key!