WOD – August 30, 2019

Monday (Labor Day) we will be open from 10:00-12:00 for some Open Gym hours, the rest of the week will be regular schedule.


6 Rounds for Reps:1 Minute – Row for Max Meters1 Minute – Max Double Unders1 Minute – Abmat Sit Ups1 Minute Rest

After Party

6 Sets:20 Second Max Cal Sprint on Assault Bike*Rest 40 Seconds […]

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

WOD – August 29, 2019

Take about 10-15 minutes to work on either the High Hang, Hang, or, Low Hang Clean.


“Death by”Hang Power Clean (155/105)Burpee

Accessory Work

3×10 Hip Thrusts

By |August 28th, 2019|WOD|1 Comment

WOD – August 28, 2019


3 Sets:10-12 Single Arm Strict Press with DB (each arm)10-12 Ring Rows or Inverted Pull Up


3 Rounds for Time:400 Meter Run15 Overhead Squats (95/65)

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

WOD – August 27, 2019


5×1 Deadlift


50-40-30-20-10Assault Bike/Calorie RowSingle Arm KB Swing (1/2 & 1/2)*Alternate between the Bike and Rower

By |August 26th, 2019|WOD|1 Comment

WOD – August 26, 2019


Bench Press 4×10 *After each set complete either 400 Meters Running or Rowing

Tabata: Plank Shoulder Touches Russian Twists Mountain Climbers

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

WOD – August 23, 2019


“Gunz & Bunz”3 Sets::45 Sec Wall Sit Bicep Curls-Rest as needed10 Single Arm KB Clean + Lunge (each side)


For Time:500 Meter Row30 Deadlifts (155/105)60 Wall Balls (20/14)

By |August 22nd, 2019|WOD|1 Comment

WOD – August 21, 2019


3 Sets 10-12 Dips 40 Double Unders 1 Min KB Front Rack Hold


3 Rounds for time: 400 Meter Run 15 Pull Ups

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

WOD – August 21, 2019


It’s been a rough couple days, think of today as a “flush” so we can get back to it Thursday and Friday. 🙂

30 Minute Alternating EMOM:Min 1: Max Calorie RowMin 2: Max Calorie BikeMin 3: 100 Meter Run (around parking lot)*Get in a group of 3 and rotate through these movements. One lucky […]

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

WOD – August 20, 2019


For Time: 50 Push Press Directly into, 50 Clean Grip High Pull (Hang Position) *Every Min 5|3 Push Ups


3-4 Sets: 10-12 Lateral DB Raises (light weight) 10-12 Front Delt Raises (w. plate)

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

WOD – August 19, 2019


Tabata: Split Squats *Hand assisted if needed.


21-15-9 Back Squats (135/95) Burpee Over Bar

*Bars should come from the floor.

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