WOD – June 1, 2016

Today’s QOD: “What is one goal you would like to achieve in the next 30 days?” 

“Goal setting is essential to helping you achieve success in any endeavor.  Few individuals have simply stumbled their way into success or high levels of achievement.” – C.J. Martin


Push Press
4 – 4 – 3 – 3 -2 – 2 – […]

By |May 31st, 2016|WOD|0 Comments

WOD – May 31, 2016


Take 15 minutes to establish a 1 rep max Power Clean + Jerk


Sit Ups

By |May 30th, 2016|WOD|1 Comment

WOD – May 30, 2016

Memorial Day hours: 8-11
*It’s going to be hot so be sure to hydrate

In memory of Navy Lieutenant Michael Murphy, 29, who was killed in Afghanistan on June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ Today we honor a focused warrior and great American who wanted nothing more in life […]

By |May 29th, 2016|WOD|0 Comments

WOD – May 27, 2016

Memorial Day Murph 
8AM – 11AM 
*Bring your vest, bring your water and lets honor a hero. 


Part 1. 

4 Rounds for total working time:
250 Meter Row
1 Plate Push (10 meter)

Part 2.

Abmat Sit-Ups

Extra Work

10 mintues to complete as many Burpees as possible.
– Every minute starting at 1:00 perform 1 Rope Climb

By |May 26th, 2016|WOD|0 Comments

WOD – May 26, 2016

In case you missed our Instagram post, here are our summer specials. 


For Time:
1000 Meter Row
50 Thrusters (45/35)
30 Pull Ups

*Whatever you do don’t drop an empty barbell. 


When you are fully recovered from the WOD…

Max Unbroken set of Chin Ups (Supinated)
-rest as needed
Max Unbroken set of Mixed grip Pull Ups
-rest as needed
Max Unbroken set of […]

By |May 25th, 2016|WOD|0 Comments

WOD – May 25, 2016

Monday June 6th we will start our 20 rep Back Squat cycle.  This is a great traditional routine to add strength, not only to your legs but to your whole body.  Don’t be surprised if other lifts increase while focusing on your squat.  Starting June 6th, Monday’s will be our main squat days until the […]

By |May 24th, 2016|WOD|0 Comments

WOD – May 24, 2016

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father […]

By |May 23rd, 2016|WOD|1 Comment

WOD – May 23, 2016


8 Minute EMOM
Build up to a max Hang Snatch


3 Rounds for Reps:
1 Minute Max Goblet Squats
Rest 1 Minute
1 Minute Max Burpee Box Jumps
Rest 1 Minute
1 Minute Max Toes-2-Bar
Rest 1 Minute

Extra Work

1 Mile Run
*Preferably with weight vest or ruck to prepare for Murph

By |May 22nd, 2016|WOD|0 Comments

WOD – May 20, 2016


7 Minutes to work to a max Strict Press


7 Minutes to work to a max Push Press



800 Meter Run

30 Strict HSPU 

800 Meter Run


Extra Work

50 Burpee Pull-Ups for time 

By |May 19th, 2016|WOD|0 Comments

WOD – May 19, 2016

Lillie Lodwick, one of our MidState Kids, is collecting recyclables to raise money to attend a gymnastics camp.  We’d like to help, please drop your  cans in the blue tub to support Lillie’s cause.


In teams of two, alternate sets to complete four each of:

250|200 Meter Row
15 Thrusters (45/35)
10 Pull-Ups


3×10 Dips
*Preferably ring dips but stationary dips […]

By |May 18th, 2016|WOD|1 Comment