Daily WOD – Mar 30, 2019
With a 25/15# plate, complete 3 rds for time of: 400m run 75 Russian Twists 50 overhead reverse lunges 25 burpees over the plate WOD Notes: You'll carry the plate on the run, too! There…
Daily WOD – Mar 29, 2019
Complete: 400m sled drag {weight on sled =.25x(bodyweight+max deadlift)} Then 100 KB snatches (50R/50L) (5 minute cap) Then In 8 minutes complete 1000/800m row followed by max muscle ups (or strict pull ups) WOD Notes: …
Open Gym – Mar 28, 2019
Come in between 4:30 and 7:30 for open gym. You can work on anything you like including a workout from the last week: "19.5" 33-27-21-15-9 reps for time of thrusters and c2b pull ups Hang…
Daily WOD – Mar 27, 2019
Run 1 mile NFT Then Back Squat 3-3-3-3-3 WOD Notes: Compare to 181113.
Daily WOD – Mar 26, 2019
"Hollyman" Complete 30 rounds for time of: 5 wallballs (20/14# to 10/9') 3 handstand push ups 1 power clean (225/145# NTE 90% 1RM) WOD Notes: There will be a 30 minute time cap on this…
Spring Nutrition Shape Up!
From April 1 - April 30, we'll be embarking on a 30 day nutrition challenge. It's a little "spring cleaning" for our diet! The goal is to get rid of any bad habits that crept…
Daily WOD – Mar 25, 2019
15 minute death by: Box jumps (24/20") Dumbbell snatch (50/35#) WOD Notes: The "death by" rep scheme means you complete 1 rep of each movement in minute 1, 2 reps in minute 2, etc. After…
Football WOD – Mar 24, 2019
Every 4 minutes for 6 rounds complete: 20/15 cal row 10 burpees 5 deadlifts (70% 1RM) WOD Notes: Ideally you should have about 2 minutes of rest after each round in this workout. Make sure…
Daily WOD – Mar 23, 2019
Hang Power Clean 5-5-5-5-5 Then 3 rounds NFT: 5 high box jumps 50 bicycles WOD Notes: Compare HPC to 160328. Pizza Helen Notes: Doors open at 3:45pm for our annual Pizza Helen! This social event…
Open WOD – Mar 22, 2019
https://youtu.be/iXA0ZNB9gBQ "Open 19.5" 33-27-21-15-9 reps for time of: Thrusters (95/65#) Chest-to-bar pull-ups Variations: Scaled: (Ages 16-54) Men use 65 lb. and perform jumping pull-ups Women use 45 lb. and perform jumping pull-ups Teenagers 14-15: Boys…