Main – WOD – (Be)tter View Public Whiteboard Metcon (14 Rounds for reps) 14 Minute EMOM Odd: 7 Toes To Bar + 7 WallBalls (20/14) Even: 7 PC (135/95) + 7 BJ (24/20) – games standardsTo do this WOD Rx Plus, guys must use a 30# medball and girls must use a 20# medball Fitness...Read More

Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Reps) “Deck of Cards” Flip over playing cards one at a time. The suit represents the movement. Hearts = Burpees Diamonds = Sit ups Spades = KBS – you choose the weight Clubs = Air Squats The number on the card represents the number...Read More

Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 3 Minute AMRAP: 10 Hand Release Push-ups 20 Air Squats 3 Minute AMRAP: 10 Overhead Lunges (45/25) 20 Ab -mat Sit-ups 3 Minute AMRAP: 10 Kb Swings (70/53) 20 Burpees Power Clean (12 Minute EMOM ) 3 Power Cleans on the...Read More

Main – WOD – (Be)tter View Public Whiteboard Push Jerk (3 x 5 ) Work up to a heavy set of 5 and then perform two more sets 20 Minute Time Cap Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Front Squat (155/105) Burpee Over BarRead More

Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) 7 Rounds for Time: 250m Row 15 Box Jumps (24/20″) Games Standards 15 Wallballs (20/14)Read More

Main – WOD – (Be)tter View Public Whiteboard WOW 14.2 (AMRAP – Reps) 3 Minutes to complete 2 rounds of: 10 Overhead Squats (95/65) 10 Chest to Bar Pull-ups 3 Minutes to complete 2 Rounds of: 12 Overhead Squats (95/65) 12 Chest to Bar Pull-ups: 3 Minutes to complete 2 Rounds of: 14 Overhead Squats...Read More

Announcements ***WOD’s can be scaled for athletes of all abilities*** Main – WOD – (Be)tter View Public Whiteboard WOW 14.2 (AMRAP – Reps) 3 Minutes to complete 2 rounds of: 10 Overhead Squats (95/65) 10 Chest to Bar Pull-ups 3 Minutes to complete 2 Rounds of: 12 Overhead Squats (95/65) 12 Chest to Bar Pull-ups:...Read More

Main – WOD – (Be)tter View Public Whiteboard Back Squat (3 x 5) Last Thursday we got our 5 rep max for the back squat. This week we are going to take that number and find out what 80% of that number is. When we find that number, we are going to add 5lbs onto...Read More

Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) 3 RFT: 10 Power Cleans (135/95) 10 Push Jerks (135/95) Thruster (5 Rep Max) Take 15 Minutes to find a 5 Rep Max Metcon (7 Rounds for reps) 7 Minute EMOM: 7 Box Jumps( 24/20″) (games standards) + 7 TTBRead More

Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 5 Strict Pull ups 10 Burpees 15 Air Squats Fitness Overhead Squat (5 x 10) Spend 15 Minutes working on positioning of the overhead squat. This can be with a light weight or even a PVC pipe. Take...Read More