Daily WOD – Jul 18, 2014
AMRAP in 12 minutes: 10 push ups 5 snatches (95/65#) 1 rope climb Community Notes: Happy Birthday to Ginger, Anthony and Amy (one of our newest members)!!
Make Up Day – Jul 17, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Deadlift 4-4-4-4-4 then 5x5R/L KB lunges Complete 3 rounds for time of 400m run, 15…
Daily WOD – Jul 16, 2014
Yay Burpees! Beginner: Complete 100 burpees for time Intermediate: Complete 150 burpees for time Advanced: Complete 200 burpees for time WOD Notes: We can scale the number of burpees to 150 or 100 depending on…
Daily WOD – Jul 15, 2014
“The Bear” Bear Complex 7-7-7-7-7 WOD Notes: The bear complex is a barbell progression consisting of power clean -> front squat -> push press -> back squat -> push press (from behind the head). For The…
Daily WOD – Jul 14, 2014
"Kelly" Complete 5 rounds for time of: 400m run 30 box jumps (24/20") 30 wallballs (20/14# to 10/9') WOD Notes: This is a benchmark WOD, and it’s a long one! The fastest athletes can finish this…
Football WOD – Jul 13, 2014
Complete 7 rounds for time of: Overhead walking lunge with 45/25# plate - 25 yards Lateral plyo skier hops - 20 reps Cash out: WALK for 15 minutes with 45/25 lbs sand bag, weight vest,…
Daily WOD – Jul 12, 2014
Complete 3 rounds for time of: 400m run 15 thrusters (95/65#) 5 bar muscle ups
Daily WOD – Jul 11, 2014
Deadlift 4-4-4-4-4 Then 5x5R/5L KB lunges (KB will be held on chest as a goblet squat)
2014 Fundraiser Announcement!
The votes are in! Thank you to all the members who voted to help us decide our charity. We are excited to announce that we will be hosting the 31 Heroes WOD for the 4th year…
Make Up Day – Jul 10, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: "Parter Bar Mile" - perform all movements with a bar (65/45#): 400m run, 50 back…