WOD – May 31, 2019


Deadlift 6×3


4 Rounds for time: 25 Kettlebell Swings 200 Meter Run

By |May 30th, 2019|WOD|0 Comments

WOD – May 30, 2019


5 Sets:Snatch Grip Deadlift + Hang Power Snatch*If you’re comfortable with receiving the barbell in the squat then do so, otherwise just keep it power.


8 Minute AMRAP:6 Power Snatches (135/95)9 Box Jumps/Step Ups (24/20)

By |May 29th, 2019|WOD|0 Comments

WOD – May 29, 2019

Hey Fitfam! Here is a quick recap from Coach Cami.I got to the gym around 8:45 on Monday morning when most of you were already in the thick of Murph. I stood around and chatted for almost half an hour before putting my head down and getting to work, myself. There were lots of words […]

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

WOD – May 28, 2019


15 Minutes to establish a max Power Clean and Jerk


50-40-30-20-10 Double Unders Abmat Sit Ups

By |May 27th, 2019|WOD|0 Comments

WOD – May 24, 2019

This Monday Murph will be going down from 8-10 AM. After the workout we’d like to celebrate Ramon graduating high school! Bring a card and your favorite party app/drink so we can all celebrate together!


4 Sets: 10 Dips 20 Hammer Curls


For Time: 50 Calorie Assault Bike 40 Alternating Dumbbell Snatches 30 Unbroken Wall […]

By |May 23rd, 2019|WOD|2 Comments

WOD – May 23, 2019

Here’s one from Coach Dover.


For Time:30 Power Cleans (heavy)*Every Minute 5 Burpees

The goal is to get a handful of cleans each minute, if you fall into a vicious cycle of only burpees you may consider cutting back the 5 reps or just sitting out a minute.

By |May 22nd, 2019|WOD|0 Comments

WOD – May 22, 2019


Back Squat 2×10 (50-60%) 2×8 (60-70%) 2×6 (70%+)


5 Rounds for time 30 Double Unders 20 Kettlebell Swings 15|10 Push-ups

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

WOD – May 21, 2019


6 Rounds for total working time:250 Meter Row10 Burpees Over BoxRest 2 Minutes

After WOD Skill

In two to three attempts, complete as many unbroken Double Unders as possible.

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

WOD – May 20, 2019


3 Sets:10 Strict press10 Single arm DB high pull *each arm (2-3 sec negative)


3 Rounds for time:400 Meter Run21 Push Press (95/65)12 Knee to Elbows

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

WOD – May 17, 2019

Hero WOD

“Coffland”6 Minute Hang HoldEach time you drop from the bar, perform:800 Meter Run30 Push Ups

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a […]

By |May 16th, 2019|WOD|2 Comments