Workout of the Day 12 Days of Christmas For time, perform the movements just as in the song 1 2,1 3,2,1 4,3,2,1….etc 1 rope climb 2 deadlifts (#275/#185) 3 manmakes (#40/#25) 4 burpees 5 pullups 7 wall ball shots (#20/#14) 8 dumbell lunges (#40/#25) 9 pushups 10 box jumps (24″/20″) 11 toes to bar 12 dumbbell snatches (#40/#25)Read more

Pre WOD Press5 X 5 Workout of the Day 12/23/2015 3 rounds for time 15 squat cleans (#135/#95) 60 double unders 15 ring dipsRead more

Workout of the Day Fight Gone Bad “Fight Gone Bad” 3 rounds for max reps/calories  1:00 Wall Ball (20/14lb) 1:00 Sumo Deadlift High Pull 1:00 Box Jump (20″) 1:00 Push Press (75/55lb) 1:00 Row (Calories) Rest 1 minute between rounds The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Post WOD 40 barbell rollouts   Compare to 6/4/2015  Read more

Please note schedule for the Christmas week Monday-Wednesday: normal schedule Thursday: 9 AM only, 12 days of Christmas WOD Fri & Sat: closed Sunday: 9:30-10 AM mobility WOD, 10:15-noon  open gymRead more

Pre WOD Bulgarian Split Squat5 X 10 (5R/5L) Workout of the Day 12/21/2015 15 minutes as many rounds as possible 15 kettlebell swings (24kg/16kg) 12 pullups 9 burpeesRead more