8 Am Enduracne 1600M Row 1 Mile Run 80 Cal Bike *Clock starts, complete in whatever order you want to to complete in. 9am- Mobility with Coach Amanda- You know you need to be there……. 10am Partner Chipper wod- Split work how you want 35 Minute Cap 2000 M. row 2 sled push (down to...Read More

Warm Up 5 rounds 5,10,15 Pulls ups, push ups, squats Strength- Back Squats 4 sets of 10—- 70 to 75 percent on all.. go heavier if it feel light at that percent do at least 3 sets of warm up to work up to your first WORKING set Wod 2 Man Makers 50 wall balls...Read More

Warm up- 6×200 run.. gradually speed up on each one 30 OHS single arm with a dumbbell 30 OHS with a pvc piple Strength 10 Minutes Emom 1 Power cleans 2 Hang power clean 2 Push Jerk Wod 60 Cal Rower Buy In Then- 3 Rounds 10 shoulder to over head (185/135) *pick you a...Read More

Warm up Run 800M with a med ball 40 Push ups 20 light cleans 20 Light deadlifts Leave your bar out Strength is 5 sets of 5 bench press Wod 12 Rounds For time because we LOVE you and its valentines day! 5 Burpees Over your bar 4 Deadlifts 225/185 3 HandStand Push ups (or...Read More

Warm up 500M row 50 Foot dumbbell overhead walking lunge (both hands) 40 OHS with a pvc Grab a bar (we are doing this together) 6 Minute Emom warm up EMPTY BAR 0-2minutes 7 Power Postion Sntaches (full or power, depending where you are at) 0-4 Minutes 7 Hang positon form the knee snatches (power...Read More

Warm Up- 5 Minutes bike 30 Airsquats 30 Push Ups 15 Empty bar front squats with a 2 second hold at the bottom Strength- Front Squats Work to 75 or 80 percents 7.7.7.7.7 *If you finish these before everyone, hop on a bike or rower… especially if you are doing the the 6 Week Open...Read More

1000m partner row warm up.. nice and easy. get your equipment ready.. we start at 10:15 Ladies Night Complete with a partner, with a running clock…BUT just for fun we will start all this with an 600m run Grace, Karen, Helen  Split work.. EXCEPT on HELEN Run 600-Both Partners -Then- 30 Clean and jerks 135/95...Read More

Let’s fill the gym!!! Great turnouts for Saturdays lately!!! Be part of the fun. Don’t be the one that says “I wish I was there last Saturday” Challenge competitors. Be sure to stop out and weigh in if you haven’t. 8am until 11ish. 8am Endurance 8×400.. 2:00 minute rest between. Do these on the post...Read More

Warm up- Run a nice easy mile 40 ohs with pvc 20 empty bar Front squats 20 Light deadlifts Strength Deadlifts 10 Minute emom 3 heavy deadlifts Wod-18 minutes Buy In- 40 Handstand push ups or DB presses, or regular push ups Then remaining time amrap of 7 Front Squats 185/135 200m run 5 Ring...Read More

Warm Up 800 M sandbag run with a partner 80 slam balls with a partner 20 Empty bar power snatches Strength 10 Minutes Emom 1 Power Snatch 1 Full Snatch 1 OHS Wod For time 60 Calorie bike buy 4 rounds 9 Full Snatches 135/95 9 ring dips 1 sled push Immediately followed up by...Read More