It's finally here! Fall Face Off kicks off tomorrow morning at 10am! Please come out and join us for a fun filled weekend that will ential killer workouts, great food catered by Mingle and no doubt some phenominal performances from badass athletes. Oh..and incase you have been living under a rock. All weekend classes are...Read More
Friday (9/6) WOD Prep: A) Wall Slides 1 x 12 B) Scap-Push-Ups 1 x 12 * Squeeze The Shoulder Blades Together for 3 Seconds Then Spread Them Apart. 1. For Time: 10.9.8.7.6.5.4.3.2.1 Reps of: Jerk (135w/185m) 2.4.6.8.10.12.14.16.18.20 Reps of: Pull ups * Perform 10 Jerks Then 2 Pull-Ups. ** Continue this process by decreasing...Read More
2014 OPEN ATHLETES 1. Metcon 3 RFT: 500m Row 12 Burpees 21 Box Jumps, 24/20" – games standards 2. Snatch Complex 5 sets Across of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS – pick a weight you can do with no misses. 3. Strength 4×6 Front Squats, across Read More
Tuesday (9/3) Wednesday (9/4) WOD Prep: A) Sampson Stretch * 1 Minute Per Side 1. Establish a 1RM Jerk in 20 Minutes 2. Open WOW 11.3 5 Minute AMRAP of: 1 Clean (165/110) 1 Jerk (165/110) Injury Prevention: A) Wall Slides 1 x 12 B) LAX Ball in...Read More
Please join us at 10am to honor the life of a fallen member of our community. After the WOD there will be a BBQ (Burgers & Hot Dogs). Feel free to bring any beverages or food items to share. Monday (9/2) 1. "Stephen" 10 Rounds For Time of: 10 Burpees 200m Run 30 Air...Read More
Upcoming Events Monday | (9/2) (Labor Day): Stephen Memorial WOD. 10am Start Time. BBQ After. Feel free to bring food or beverages to share. Saturday & Sunday | (9/7) (9/8): Fall Face Off Team Competition. Click HERE for details. We are still accepting teams for FFO. We are also looking for volunteers to help run...Read More
There is still time to sign up for Fall Face Off 2013 on September 7th & 8th! Ask a coach for details! Thursday (8/29) WOD Prep: A) Squat To Stand 1 x 12 B) Fire Hydrants 1 x 12 Per Side 1. "Sugar Daddy" For Time: 21-15-9 Deadlifts (225/155) 400m Run After Each...Read More
Tuesday (8/27) WOD Prep: Single Legged Groiner With Hold 1 x 16 * Drive Hips Towards The Ground For 3 Seconds Then Alternate Legs. 1. "Black & Blue" 5 Rounds For Time of: 10 Power Cleans (135/95) 10 Burpees * 15 Minute Time Cap 2. Clean & Jerk 3 x 1 @...Read More
How will you help someone else (Be)tter today? Post about it to comments with WOD Results. Monday (8/26) WOD Prep: A) Band Walks 1 x 15 (Left & Right) B) Super Front Rack (Put the band under the foot of the side you plan on stretching and get into position. Don't worry about...Read More
