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 Forearms * 1 Minute Per SideRead 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 Squats    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 the event. If you want to help (judge/move equipment) at the event please email [email protected].   Friday (8/30) WOD Prep: Russian Baby Maker * Hold for 3 Minutes   1. "Snate Bite" For Time: 21-15-9 Snatch (95/65) Chest To Bar Pull-Ups * 15 Minute Time Cap   2. Snatch Complex @ 70% 1RM Snatch Every Minute On The Minute For 10 Minutes 1 Snatch Deadlift 1 Snatch 1 Overhead Squat   Injury Prevention: Wall Split * 2 Minutes Per Side   Saturday (8/31) WOD Prep: A) Wall Slides 1 x 12 B) Lateral Squat 1...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 Set Of Deadlifts * 15 Minute Time Cap   2. Every Minute On The Minute For 5 Minutes 1 Clean & Jerk @ 85%1RM   Injury Prevention: Full Body Foam Roll 1 x 20 Per Body PartRead 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 @ 90%1RM * Rest 2 Minutes Between Working Sets * 15 Minute Time Cap   Injury Prevention: Couch Stretch * 2 Minutes per Side   Wednesday (8/28) WOD Prep: Overhead Barbell Shoulder Smash * 2 Minutes per Side   1. Establish a 1RM Push Press in 12 Minutes * Rest 1 Minute Between Attempts   2. Open WOW 11.2 15 Minute AMRAP of: 9 Deadlifts (155/100) 12 Push Ups 15 Box Jumps (24/20)   3. Foward Leaning Rest: * Accumulate As Much Time As Possible In 4 Minutes.   Injury Prevention: Cat / Camel 1 x...Read more