Strength Front squat 5-5-5-5-5  %80 ish— Wod 5 rounds 30 Doubles 10 Deadlifts 205/155 10 Pull ups  Read More

Ok. If you registered for Wod Wars and you have been slacking its time to get it together. The next 4 weeks will be a lot of heavy strength work and a lot of good conditioning wods. Warm up-50 cals on the bike or 60 on the rower. Strength 20 minutes+ (depending on if you...Read More

WOD wars wods….. Kind of Teams of 2 Wod 1 Double Dt WOD 2 Wall balls, toes to bar, pull ups WOD 3 KB snatches, bar or farmer carry      Read More

8am endurance- good old fashioned 400m x 10 on the post office road 9am mobility 10am-11:30 open gym and WOD posted 11:30 new you class- competitors please have your open attempts finished by 11:30Read More

Warm up and stretch. Cardio day Mile Time Trial. Go all out WOD 1000 meter row buy in 30 cals on the bike Then 5 rounds 10 push ups 15 sit-up 2o air squatsRead More

Strength-front squats 5 sets of 4. 2 second pause at the bottom of each rep. Metcon (Time) For Time: 10 Shoulder to Overhead (95/65) 50 Air Squats 20 STOH (95/65) 40 Air Squats 30 STOH (95/65) 30 Air Squats 40 STOH (95/65) 20 Air Squats 50 STOH (95/65) 10 Air SquatsRead More

Strength Bench Press 5-5-5-5-5 WOD 4 rounds for time: 15 ring dips 30 situps 40 double undersRead More

Strength Back Squat 5 sets of 7 Heavier than your sets of 10 last week. warm up to this. Wod 4 rounds 5 Cleans 225/155 (This should be a challenging weight. These aren’t touch and go. If you are new we will change this to 10 reps at a lighter weight) 20 wall balls Run...Read More

Sunday Funday at 10am partner wod Let’s take it outside Chipper WOD. Finish is any order. Must finish one movement before starting another. 30 minute cap 100 sit ups 100 air squats 50 KB swings 50 slam balls 50 tire flips 5o cal row 40 bike cals 40 burpees outside 40 dumbell bicep curls  ...Read More

Warm up: Partner row of 1500 Skill 10 Minute EMOM Even 25 doubles odd 6 perfect ring dips Wod: 3 Rounds 800M 15 Light Snatches 95/65Read More