Attention: The 5pm an 6pm classes are canceled tonight Friday (8/23) for Friday Night Fights. There are still plenty of people looking to create teams for tonights event. You do not have to sign up, just show up and we will put you on a team!   Sunday (8/18) WOD Prep:  Kettlebell Arm Bar * 1 Minute On Back | 1 Minute On Side (Both Arms)   1. "Kalsu" Every Minute On The Minute: 5 Burpees Max Repetitions: Thrusters (135/95) Goal: Complete 100 Thrusters In As Few Rounds As Possible. * 30 Minute Time Cap   Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team's top rookie in 1968. He began fulfilling his ROTC obligation with the US Army...Read more

Sunday (8/11) WOD Prep: A) Foam Roll IT Band * 1 x 30 Passes Per Side B) Foam Roll Calves * 1 x 30 Passes Per Side   1. "Badger" 3 Rounds for Time of: 30 Cleans (95) 30 Pull-Ups 800m Run * 30 Minute Time Cap   In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.   Injury Prevention: A) LAX Ball in Forearms 1 x 30 Passes Per Side B) Couch Stretch * 2 Minutes Per Side * Injury Prevention Is To Be Done On Your Own After Class Monday (8/12) WOD Prep: A) Spiderman Lunge With Raise 1 x 10 B) Inchworms (Regular) 1 x 20   1. 15 Minute AMRAP of "Diane": Complete 21-15-9-21-15-9 As Many Times As Possible in 15 Minutes. Deadlift (225/155) Handstand Push-Up   2. 10 Minutes To Establish a 5RM Touch n'...Read more

  Sunday (8/4) WOD Prep: Executive Hip Mobilization * 2 Minutes Per Side   Strength: Deadlift 5 x 3 @ 75%1RM * Rest 2 Minutes Between Sets ** No 1RM%?: Go Slightly Heavier Than Last Week * 20 Minute Time Cap   Conditioning: For Time of: 25 Overhead Squats (95/65) 50 Shoot Throughs (Forward + Dip / Backward + Push-Up = 1 Rep) 25 Overhead Squats (95/65) * 15 Minute Time Cap   Injury Prevention: A) Upper Trap Double LAX Ball Smash * Accumulate 2 Minutes B) Lax Ball Foot Smash * 2 Minutes Per Side * Injury Prevention Is To Be Done On Your Own After Class   Monday (8/5) WOD Prep: Squat Therapy 1 x 20 * Accumulate 2 Minutes   Strength: Every Minute On The Minute For 5 Minutes: High Bar Back Squat 5 x 2 @ 90%1RM * Work Up To 90% 1RM In 15 Minutes...Read more

  Sunday (7/28) WOD Prep: Posterior Chain Floss * 2 Minutes Per Side   Strength: Deadlift 5 x 5 @ 70%1RM * Rest 3 Minutes Between Sets ** No 1RM%?: Go Slightly Heavier Than Last Week * 20 Minute Time Cap   Conditioning: 4 Rounds For Time of: 60' Kettlebell Death March (53/35) 25 Wall Balls (20/14) * 15 Minute Time Cap   Injury Prevention: A) Foam Roll Lower Back 2 x 30 Passes B) PVC Pass Throughs 2 x 30 (Progressively Narrow Grip) C) Couch Stretch * 2 Minutes Per Side * Injury Prevention Is To Be Done On Your Own After Class   Monday (7/29) WOD Prep: Olympic Wall Squat * Accumulate 2 Minutes   Strength: High Bar Back Squat 1 x 3 @ 83%, 1 x 2 @ 85%, 1 x MAX REPS @ 87%1RM * Rest 3 Minutes Between Working Sets ** No 1RM%?: Work Up...Read more

Sunday (7/21) WOD Prep: LAX Ball In Foot * 2 Minutes Per Side   Strength:  Deadlift 6 x 3 @ 67% 1RM * Rest 2 Minutes Between Working Sets ** Focus: Bar Speed & Technique *** If You Do Not Know Your 1RM%, Use A Light Weight Slightly Heavier Than Last Week, That You Can Move Fast / Explosively. * 20 Minute Time Cap   Conditioning: 7 Minute Repetition Ladder of: 3 Kettlebell Swings (70/53) 3 Handstand Push-Ups 6 Kettlebell Swings (70/53) 6 Handstand Push-Ups 9 Kettlebell Swings (70/53) 9 Handstand Push-Ups * Continue This Process, Increasing Repetitions By 3 Until 7 Minutes Expires.   Injury Prevention: A. Lower Back Foam Roller Smash * Accumulate 3 Minutes B. Banded Ankle Distraction * 2 Minutes Per Side C. Wheel Pose * Accumulate 1-2 Minutes * Injury Prevention Is Intended To Be Done On Your Own After Class. —————————————————————————– Monday (7/22) WOD...Read more