Daily WOD – Aug 26, 2011
Bench Press 1-1-1-1-1-1-1 Then 3 rounds of: 20 floor press (50% 1RM bench press) 20 floor wipers WOD Notes: Yes! Another strength day! It's all part of a well devised plan to help you bring…
Make Up Day – Aug 25, 2011
Stop on by between 5pm and 7pm to make up a WOD you missed this week! Complete 5 rounds of: Row, mountain climbers, med ball clean (20/14#), sit ups, shoot thrus, box jumps (24/20"). First…
Daily WOD – Aug 24, 2011
Banded Deadlift - 12 sets of 2 @ 50% 1RM Then Assistance work: 100 banded good mornings Community Notes: On Saturday September 3rd we will host the 31 Heroes WOD in honor of the Navy…
Daily WOD – Aug 23, 2011
In teams of 2, complete for time: 800m run 200 double unders 150 wall balls (20/14#) 100 ring rows 800m run WOD Notes: Both runs must be completed as a team. The rest…
Daily WOD – Aug 22, 2011
Skill: Handstands (against the wall) Then 6-5-4-3-2-1- Muscle-up and Bear Complex WOD Notes: The substitute for a muscle-up will be a single jumping muscle-up OR 2 pull-ups & 2 push ups. The bear complex is…
Rest Day – Aug 21, 2011
Today's homework - 1) Rest up! Another great week of workouts starts tomorrow :) 2) No matter where you are or how busy today is, spend at least 10 minutes stretching!
Daily WOD – Aug 20, 2011
Overhead Squat 5-3-3-2-1-1 Then 5 rounds for time of: 10 OHS (95/65#) 30 Double Unders
Daily WOD – Aug 19, 2011
"How hard will you work when we're not keeping score?" Complete 5 rounds of the following: Row Mountain climbers Med ball clean (20/14#) Sit ups Shoot throughs Box jumps (24/20") We will perform the above…
New Class Times!
We're adding 2 new classes to the schedule! Starting August 31 we will offer a 6:15am class on Wednesdays & Fridays. Mon Tues Wed Thur Fri Sat Sun 6:15am Daily WOD …
Make Up Day – Aug 18, 2011
Here's your chance to make up a workout you missed in the last week! Shoulder Press 5-5-5-5-5, then max weighted push-up Filthy Fifty (50 reps of: box jumps, jumping PU, KBS (53/35#), walking lunge, K2E,…