Open Workout 19.5

33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Time cap: 20 minutes

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

WOD – March 21, 2019


Back Squats 5×3 Tempo Back Squats *Tempo 3111**There are TONS of benefits to tempo movements but one of our favorites is that you don’t need a lot of weight to make these challenging. This makes it a great tool for both beginners and pros- happy squatting!


7 Min AMRAP: 1 Toe 2 Bar 1 Burpee […]

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

WOD – March 20, 2019


Bench Press 5×5


3 Rounds for time: 400 Meter Run 20 Box Jumps

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

WOD – March 19, 2019


1 Round for completion: 200 Meter Farmer Carry 200 Meter OH Plate Walk


Think of today’s workout like everyone’s favorite In-N-Out order, 3×3.

3 Rounds for Reps:

3 Min AMRAP: 21 Cal Bike 12 KB Swings *Max Pull Ups with remaining time-Rest 3:00 Min

By |March 18th, 2019|WOD|0 Comments

WOD – March 18, 2019


With a partner work up to a heavy Squat clean


For time:Teams of 2 2,000 Meter Row40 Squat Cleans (155/105)

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

Open Workout 19.4

For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees *Time cap: 12 minutes, including 3-minute rest period

By |March 14th, 2019|WOD|0 Comments

WOD – March 14, 2019


Strict Press 5×3 *5-10 lbs heavier than last week. Reminder that we don’t know what is coming from the Open so don’t push it too much in the weight, “Keep it light and make it right!”


For time:50 Double Unders40 Abmat Sit ups30 KB Swings40 Double Unders30 Abmat Sit ups20 Kb Cleans (10R + 10L)30 Double […]

By |March 13th, 2019|WOD|0 Comments

WOD – March 13, 2019

This Friday is our annual St. Patty’s Dinner! If you are coming, please sign up at the front desk so we can be sure there is enough food. Thanks!


Hang Power Clean – Work up to a heavy single


3 Rounds for Time:400 Meter Run10 Hang Power Cleans (135/95)

By |March 12th, 2019|WOD|0 Comments

WOD – March 12, 2019

Two things:- This Friday we would love for you all to join us for our annual St. Patty’s Dinner. Please see the green signs at the gym and sign up sheet at the front desk for further info! -If you were wondering why we did “Christine” yesterday.

How did your time compare?


Today’s WOD comes from […]

By |March 11th, 2019|WOD|0 Comments

WOD – March 11, 2019

If you haven’t yet, we’d like for you to think about the following three questions. In our opinion, these some of the most important questions you can ask yourself when working towards health and fitness.

Why do you workout? What are your goals? What motivates you?

For me, Coach Mitch, the answers to some of […]

By |March 10th, 2019|WOD|0 Comments