31 Heroes Workout on 9/3 and Fight Gone Bad 6 on 9/17! Learn more WOD for Thursday 082511 – Click Here For Today’s Schedule Muscle Ups Perform 3 on the minute for 10 minutes Perform 5 chest to bar pullups or 5 ring dips on the minute if you can’t do Muscle Ups –Rest– 10-9-8-7-6-5-4-3-2-1...Read More
New Bootcamps start TODAY! Welcome Bootcampers! WOD for Monday 082211 – Click Here For Today’s Schedule Snatch Grip Deadlift 3-3-3-3 –Rest– 3 Rounds For Time: 10 Deadlifts (275/185) 50 Double Unders Post Time to Comments For the strength segment, perform sets of 3 Deadlifts with a Snatch (ie, wide) grip. You do not need...Read More
New Bootcamps begin next Monday! Still some spots Available! More info here WOD for Saturday 082011 – Click Here For Today’s Schedule In teams of two, with only one partner working at a time, complete rounds of 50, 40, 30, 20 and 10 reps for time: KB Swings (52/35) Pullups and then, Rest exactly 3...Read More
New Bootcamps begin next Monday! Still some spots Available! More info here WOD for Wednesday 081711 – Click Here For Today’s Schedule Max Height Box Jump –Rest– For Time: Run 800m w/med ball (20/12) 100 Box Jumps (20″) Run 800m w/med ball Post Max Box Jump Height and Metcon Time to Comments For the strength...Read More
Thanks to everyone who came out to the Potluck yesterday! New Bootcamps begin next Monday! Still some spots Available! More info here WOD for Monday 081511 – Click Here For Today’s Schedule Skin The “Strength & Conditioningters” Beginners – practice for 15 minutes Intermediate – 5 sets of 3 strict reps without coming off...Read More
Potluck Party TOMORROW! RSVP on our Facebook page! Lots of new faces in the gym! Make sure you say hello if you don’t recognize someone! WOD for Saturday 081311 – Click Here For Today’s Schedule Sled Push Relays –Rest– In teams of two, “Tabata” intervals – Each partner alternates until each partner has completed 8...Read More
Potluck Party this Sunday! RSVP on our Facebook page! Lots of new faces in the gym! Make sure you say hello if you don’t recognize someone! WOD for Thursday 081111 – Click Here For Today’s Schedule Overhead Squat 3-3-3-3 –Rest– 5 Rounds For Time: 6 DB Thrusters (40/30) 7 Pullups 8 Pushups Post Overhead Squat...Read More
Potluck Party this Sunday! RSVP on our Facebook page! WOD for Monday 080811 – Click Here For Today’s Schedule Deadlift 2-2-2-2-2 –Rest– 10-9-8-7-6-5-4-3-2-1 For Time: KB Swings (70/52) Box Jumps (30/24) Post Deadlift Loads and Metcon Time to Comments For the strength segment, perform 5 sets of 2 Deadlifts as heavy as possible. Lower all...Read More
Potluck Party on Sunday, August 14th! RSVP on our Facebook page! WOD for Saturday 080611 – Click Here For Today’s Schedule In teams of two and alternating each movement, AMRAP in 20 minutes: Run 400m 20 Shoulder to Overhead (135/95) 20 Pullups Post Back Squat Load and Metcon Time to Comments For the conditioning workout,...Read More
Potluck Party on Sunday, August 14th! RSVP on our Facebook page! WOD for Thursday 080411 – Click Here For Today’s Schedule Turkish Get Ups Alternate arms and do reps for 10 minutes (this is NOT for max reps) –Rest– “Cindy” AMRAP in 20 minutes: 5 Pullups 10 Pushups 15 Air Squats Post TGU Load and...Read More
