WOD – Novemebr 30, 2019

This Saturday we’re hosting a Holiday Boutique Sale at the gym from 11-2. There will be open gym but no Team WOD.
Partner WOD
For time 
150 Cal Row
*Partners switch every 25 cal
For Time:
800 M Run
21 DB Power Snatch
21 Burpee Box Jump 
400 M Run
15 DB Power Snatch
15 Burpee Box Jump
200 M Run
9 DB Power Snatch
9 Burpee Box Jump


By |November 29th, 2018|WOD|0 Comments

WOD – November 29, 2018

Every 4 Minute x 5 Rounds
50 Double-Unders
5 Heavy Deadlifts

*If you complete the work early, rest the remainder of the round. This shouldn’t “kill you” but the weight should be challenging enough that the rest is welcomed.
Strength Pt. II
3 Sets:
10-12 DB Incline Bench Press
1 Minute Max Russian Twists (20/14) 

*To make the incline keep your plates from […]

By |November 28th, 2018|WOD|0 Comments

WOD – November 28, 2018

7 min EMOM
3 Position Clean
5 Rounds for time
200 Meter Run (row if raining)
2/4/6/8/10 Squat Clean (95/65)
Extra Credit
3 Sets
100 M Mixed KB Carry
100 M Farmer Carry
100 M Wreckbag Bear Hug

By |November 27th, 2018|WOD|0 Comments

WOD – Novemebr 27, 2018

7 Minute EMOM
3 Position Power Snatch
*High Hang, Mid-Hang (above knees), Floor
15 Min AMRAP
12 Cal Bike
9 Burpees Over the Bar
6 Power Snatch (135/95)
Optional Additional Work
3-4 sets
Max Unbroken SHSPU
10 Ring Rows
*Sub SHSPU with double DB Strict Press

By |November 26th, 2018|WOD|0 Comments

WOD – November 26, 2018

Back Squats 3×10
Drop set- 1xMax Effort @50% of heaviest unbroken ten from today
For time:
1,000 Meter Row
50 Thrusters
30 Pull-ups
After Party
In 5 minutes perform as many Abmat Sit-ups as possible.
*Every 20 reps do 25 Double Unders

By |November 25th, 2018|WOD|0 Comments

let’s get taboo

Hey ya’ll. First, and most importantly- Happy Thanksgiving! I hope you’re surrounded by good food, great friends, and loving family. From my little family to yours- thank you for being a part of our life. We count our blessings everyday that our paths have crossed, and we are grateful for you!

Now, back to the subject […]

By |November 22nd, 2018|Blog|7 Comments

WOD – November 21, 2018

Thanksgiving schedule:
Wednesday (Today) 5:30 & 6:30 pm classes will be canceled.
Thursday & Friday closed. 
Due to the air quality, our workouts will be more strength based
1) Front Squats 6×8 40-60%
*rest 1-2 Minutes, stay within the rest cycles and weight percentage window.

2) 3 Sets:
12 Single Arm Rows (each arm)
12 Ring Rows or 8 Wide Grip Pull-ups 

3)Accessory Work:
3-4 […]

By |November 20th, 2018|WOD|0 Comments

WOD – November 20, 2018

Thanksgiving schedule:
Wednesday 5:30 & 6:30 pm classes will be canceled.
Thursday & Friday closed. 
Due to the air quality, our workouts will be more strength based
Strength WOD
1) DB/KB Bench Press 6×6- 3 second negative. 

2) Dips 3×10-15 reps
*Looking to complete 10 unbroken and no more than. If needed scale to where you can do 10 straight […]

By |November 19th, 2018|WOD|0 Comments

WOD – November 19, 2018

Thanksgiving schedule:
Wednesday 5:30 & 6:30pm classes will be cancelled.
Thursday & Friday closed. 
Due to the air quality our workouts will be more strength based.
1) 15 minutes to complete:
5 sets of 1 Power Clean + 5 Push Press 
*this is a set every 3 minutes. Goal is to climb in weight each set.

2) Back Squat 6×8 @ 40-60%
*rest […]

By |November 18th, 2018|WOD|0 Comments

WOD – November 16, 2018

Hey MidState, some of you have noticed the sign and basket for collecting donations for our fellow member Kat. She has been going through some medical hardships lately which required surgery. Lori and Sharon have started collecting donations to help the newlywed Kat and Travis through this tough time. As a bonus, Lori has pledged […]

By |November 15th, 2018|WOD|0 Comments