WOD

Let the Games begin. This is going to be a lot of fun. For the next two weeks we will be doing wods from the... Read More

With a partner 12 Minute Amrap16 Thrusters, 95/6540 foot Handstand Walk (or 6 wall walks)10 Bar MU or 10 burpee pull up Wod 2- 12... Read More

9/11 Memorial Workout for both the 8am and 9am classes*if you are doing this in partners double the reps on everything EXCEPT the row/run. keep... Read More

800m RunThen,5 Tall Muscle Snatches5 Overhead Squats5 Power Position Power Snatches5 Overhead Squats5 Above the Knee Power Snatches5 Overhead Squats5 Below the Knee Power Snatches5... Read More

6 Inch WormsThen,4 Rounds100m Run5 Ring Rows 10 Russian KB Swings (Heavy) Strength- Build up to a deadlift for the wod. take 6 sets of... Read More

20 Band Pull ApartsThen,Every 3 Minutes for 9 Minutes200m Run7 R. Arm DB Thrusters7 L. Arm DB Thrusters10 Hollow Rocks Max Box Step Ups in... Read More

“Grind Side” retest todayWarm up 2 Rounds6 Plank Transitions7 Scap Pull Ups8 PVC Pass Throughs9 V-Ups 10 Box Jumps (Step down) Skill/wod warm up Ring... Read More

Retest week and nice big surprise in programming next week…. Hope you are ready to get your “games” workouts on Get through this warm up,... Read More