New Bootcamps begin TOMORROW! Still some spots Available! More info here WOD for Sunday 082111 – Click Here For Today’s Schedule 50-40-30-20-10 Reps For Time: Box Jumps (24/20) Double Unders Abmat Situps Post Time to Comments For the conditioning workout, use the same loads. Only one partner works at a time. Upcoming Bootcamps — Beginning...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
Potluck Party today at 5pm! Details and directions here! Lots of new faces in the gym! Make sure you say hello if you don’t recognize someone! WOD for Sunday 081411 – Click Here For Today’s Schedule “Lumberjack 20” For Time: 20 Deadlifts (275/ 185) Run 400m 20 KB Swings (70/52) Run 400m 20 Overhead Squats...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 073011 – Click Here For Today’s Schedule Handstand Practice –Rest– In teams of three, with only one person working at any time, complete the following as quickly as possible: 50 Handstand Pushups 100 Hang Power Cleans (155/105) 150 Pullups 200 Box...Read More
Potluck Party on Sunday, August 14th! RSVP on our Facebook page! WOD for Sunday 072411 – Click Here For Today’s Schedule Skill: Fun with Rings — Rest– 5 Rounds NOT For Time: 3 Power Clean (as heavy as possible) 6 Box Jumps (as high as possible) Post Team Time to Comments For the workout, use...Read More
Nutrition Q&A Session Saturday, July 23rd, 12-1pm WOD for Thursday 071411 – Click Here For Today’s Schedule Max Height Box Jump Take no more than 8 attempts to establish a max height box jump –Rest– Jen Franklin’s Birthday WOD 21-15-9 Overhead Walking Lunges (45/25) Toes To Bar Ring Pushups 200m Farmer’s Walk between rounds and...Read More
Nutrition Q&A Session Saturday, July 23rd, 12-1pm WOD for Sunday 071011 – Click Here For Today’s Schedule Skill: Iron Cross Progressions –Rest– AMRAP in 20 minutes: 5 Front Squats (135/95) 10 Ring Dips Box Jumps (24/20) Post Metcon Rounds to Comments For the skill segment, you will work on different progressions for the Iron Cross...Read More
Happy Independence Day! WOD for Monday 070411 – There is one WOD today at 10am! In teams of 2, alternating Rounds: “McGhee” AMRAP in 30 minutes: 5 Deadlifts (275/205) 13 Pushups 9 Box Jumps (24/20) Post Team Rounds Completed to Comments Partner one completes one round, partner two completes the next, and so on for...Read More
There will be a Team Hero WOD on Monday at 10am! All other Monday classes are cancelled. WOD for Saturday 070211 – Click Here For Today’s Schedule In teams of three, complete the following as quickly as possible: 100 Hang Cleans (135/95) 200 Pullups 300 Box Jumps (24/20) Partition reps amongst team members as you...Read More
