WOD – July 1, 2019

We have some bitter sweet news to share with y’all, 6:30 PM tonight will be Coach Nicks last class with us. Be sure to give him a big sweaty hug! Nick, we will miss you and we wish you nothing but the best for this new exciting chapter in your life!


3 Sets: 20 Single […]

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

WOD – June 28, 2019


“Death By” Kettlebell Swings Burpees

-Both movements are to be done within the same minute. Each minute continue adding a rep until you can’t complete the amount of work. (1&1, 2&2, 3&3…) *If you die, keep doing Burpees 🙂


Overhead Squat work – Complete 5 sets of 3 reps and work on the OHS.

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

WOD – June 27, 2019


3 Sets:20 Single leg step ups (all 20 on right then do all 20 on left)10 hip thrusts +10 sec hold after last rep

4 Sets10 Bicep curls *1/2 Curl + Full Curl20 Plate Ground to Overhead


3 Rounds for time:200 Meter Farmer Carry30 Double Unders200 Meter Run

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

WOD – June 26, 2019


3-4 sets18-20 Alternating Incline DB Bench Press (r+l=2):45 Sec Max Plank Shoulder Touches*Place a bench on 3-4 stacked 45 lbs plate to make the incline.


3 Rounds for Time:500 M Row20 Push-ups30 Abmat sit-ups

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

WOD – June 25, 2019

Heads up parents, kids class will be canceled this Thursday.


Back Squats 10@55%8@60%6@65%


20 Reps @5-10lbs heavier than last week. If you did not complete 20 unbroken reps last week, attempt that weight again.

Strength II

Strict Pull Ups – 3×12

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

WOD – June 24, 2019


5 Sets: 1 Deadlift + 2 Hang Power Cleans


4 Rounds for time 10 Power Cleans (135/95) 400 Meter Run

By |June 23rd, 2019|WOD|0 Comments

WOD – June 21, 2019


The Shawn Luce SpecialWith a partner alternate work intervals of:1 Minute Assault Bike*Continue until either 450 Calories or 36 Minutes

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

WOD – June 20, 2019

Correctional Officer Jose V. Rivera, 22, of Le Grand, CA, was killed June 20, 2008, when two inmates murdered him at United States Penitentiary of Atwater, CA, while working his housing unit.  Jose also served in the United States Navy where he did two tours in Iraq. Jose was at the end of the […]

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

WOD – June 19, 2019


5 Minute EMOM:5 TNG Power Snatch (Light Weight)-Rest 1 Minute5 Minute EMOM:3 TNG Power Snatch (Moderate Weight)-Rest 1 Minute5 Minute EMOM:1 Power Snatch (Heavy Weight)


2 Sets:500 Meter Row

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

WOD – June 18, 2019


Back Squat 10 Reps @50%8 Reps @55%6 Reps @60%Then, 20 Reps @60-70%

*Think of the first three sets as building sets, then really focus on hitting that 20 rep!

Strength Part II

4-5 Rounds not for time:20 Kettlebell Swings20 Banded Tricep Extensions

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