Category

2018
Workout of the Day 2018 seconds as many rounds as possible 20 cal row 18 wall ball shots (#20/#14) 20 cal bike 18 sumo deadlift high pulls (#75/#55) 20 cal row 18 box jumps (#24″/20″) 20 cal bike 18 push press  
Read More
Workout of the Day For time with a partner 100 burpees, then… 3 rounds of 10 partner clapping pushups 20 synchro goblet squats 40 pullups (20 each while partner hangs from bar) then.. 100 burpees
Read More
Pre WOD Every minute on the minute for 10 minutes 1 power clean + hang squat clean Workout of the Day 14 minutes as many rounds as possible 7 thrusters (#95/#65) 7 pullups 28 double unders
Read More
Workout of the Day 30 minutes as many rounds as possible 21/15 calorie row 18 weighted situps (#45/#25) 15/10 calorie Assault bike 12 kettlebell swings (32kg/24kg) 9 burpees
Read More
Workout of the Day “12 Days of Christmas” For time 1 rope climb 2 DL’s 275/185 3 Devils Press 50/35 4 burpees 5 C2B pullups 6 KB swings 32/24 7 WB shots 20/14 8 DB lunges 50 /35 9 pushups 10 BJ’s 24/20 11 T2B 12 DB snatches 70/50 Perform reps like the song… 1/2,1/3,2,1/4,3,2,1..etc
Read More
Pre WOD Every 2 minutes on the minute for 14 minutes 1 power snatch 1 hang squat snatch Workout of the Day 10 minutes as many rounds as possible 1 deadlift (#225/#155) 2 wall ball shots (#20/#14) 2 DL’s 4 WB shots 3/6, 4/8, 5/10 etc…….
Read More
Pre WOD Dumbell bench press 5 X 10 Workout of the Day 5 rounds 1:00 AMRAP DB snatch (#50/#35) 1:00 AMRAP box jumps (24″/20″) 1:00 10 meter shuttle sprints 1:00 rest  
Read More
Pre WOD 5 rounds not for time 5 romanian deadlifts 15 V-ups Workout of the Day For time 50 calorie Assault bike 25 manmakers (#50/#35) 50 calorie row
Read More
Mon 12/24: 9 AM only, 12 Days of Christmas WOD Tues 12/25: Closed Weds 12/26: Closed Thurs 12/27- Sat 12/29: Normal schedule   Mon 12/31: 6am,8am,9am,noon only Tues 1/1: Closed Weds 1/2- Sat 1/5: Normal schedule
Read More
Pre WOD Overhead squat 5 X 5 Workout of the Day For time 21-18-15-12-9-6-3 Kettlebell swings (32kg/24kg) Toes to bar
Read More
1 2 3 30