Open Workout 19.2

*Take 10-15 Minutes to warm up your clean and get after today’s WOD!

If you can make it, we suggest coming at 6:00PM to our Friday Night Lights! Open workouts are always a lot more fun when you do them with your friends.

By |February 28th, 2019|WOD|0 Comments

WOD – February 28, 2019

Today’s WOD is special as it recognizes all Rare Diseases. This hits home for fellow MidStater Kat Garrity. Kat has thrown together a raffle for anyone who has or will be purchasing a ribbon.

Come prepared! Top 10 with the highest reps get a free entry into my raffle!Want to enter my raffle? Make a […]

By |February 27th, 2019|WOD|1 Comment

WOD – February 27, 2019


3 Sets not for time:Single Leg Step ups x 18-20 Reps (ea. leg, banded if too easy)Banded Tricep Extension x 12-15 Reps Pendlay Rows x 8-10 Reps-Rest 1-2 Minutes


2 x 500 Meter Row*1st set is for technique, this week we want to focus on Stroke Rate. 2nd set apply the new skill and SPRINT with […]

By |February 26th, 2019|WOD|0 Comments

WOD – February 26, 2019

Here was the inspiration for today’s WOD… I know some of you did Wall Balls yesterday so feel free to sub something in.


10 Minute EMOM:2 Power Cleans


“Icon 1″3 Rounds for time:20 Wall Balls20 Power Cleans (135/95)

By |February 25th, 2019|WOD|0 Comments

WOD – February 25, 2019

Congratulations to all who have completed 19.1, it was a burner! If you are looking to complete it today please be sure to arrange a judge ahead of time and check when it’s cool with the coach- please don’t hijack the class. Also, don’t forget to submit your score BEFORE 5:00 PM!


Front Squats 5×5

*After each […]

By |February 24th, 2019|WOD|0 Comments

Open Workout 19.1

We’d love for everyone to join us this evening at 6 PM for Friday Night Lights!

By |February 21st, 2019|WOD|0 Comments

WOD – February 21, 2019

Listen, everyone has heard of Soul Cycle, but have you heard of Swole Cycle?


“Swole Cycle”3 Rounds for time:15 Burpees21 DB Power Cleans27|21 Cal Assault Bike *You and a partner conga line through this until you’ve both completed 3 rounds.

Post WOD

Tabata Pike leg lifts

By |February 20th, 2019|WOD|0 Comments

WOD – February 20, 2019

If you haven’t yet, sign up for The Open! If you are wondering what it is- follow this link: The Open


Back Squat 2 Sets: 10-7-3-1*For sets 10-7-3-1 round, you perform 10 reps followed by 10 seconds of rest, 7 reps followed by 7 seconds of rest, 3 reps and 3 seconds of rest then 1 […]

By |February 19th, 2019|WOD|0 Comments

WOD – February 19, 2019

If you haven’t yet, sign up for The Open! If you are wondering what it is- follow this link: The Open


3 Sets:100 Meter Farmer Carry 12 Plank DB Rows


For time:8 Chest to Bar (Pull Ups)8 Dips (Push Ups)400 Meter Run10 Chest to Bar10 Dips400 Meter Run12 Chest to Bar12 Dips400 Meter Run

By |February 18th, 2019|WOD|1 Comment

Presidents’ Day

Open Gym from 8:30 – 11:30

We had a TON of fun this MidState Games! Please send us or tag us in pictures/videos, we’d love to see it all. Happy Presidents‘ Day, regular schedule will pick up on Tuesday.

By |February 17th, 2019|WOD|0 Comments