Tuesday (9/10) WOD Prep: Barbell Calf Smash * 2 Minutes Per Side 1. "Donny" For Time: 21-15-9-9-15-21 Deadlift (225/155) Burpees * 20 Minute Time Cap 2. Double Unders 10 Rounds For Time of: 30 unbroken Double Unders. * Complete 30 unbroken double unders. ** Rest as little time between sets as possible. ...Read More
Amazing job to all those who competed this past weekend at Fall Face Off! Be Smart. Listen to your bodies. Hydrate. Consider taking tomorrow off to rest and recover. Check out the links below to view photos of the action that went on this past weekend! Corrie's Album Jim's Album: Day One Jim's Album: Day...Read More
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
