WOD – December 5, 2019


Bench Press 4×8 *10 Alternating Single Arm Rows KB or DB (10 each arm)


3 Rounds for time: 15 Burpees Over the Bar 10 Deadlifts (Ascending Weight, see below)- Round 1 (225/155)- Round 2 (255/175)- Round 3 (275/185)

By |December 4th, 2019|WOD|0 Comments

WOD – December 4, 2019


Part I 4 Sets not for time: 20 Cal Assault Bike 20 Russian Twists 1:00 Min Plank

Part II 9 Min AMRAP: 60 Double Unders 40 Air Squats 20|15 Push Ups


3 Sets 12 Hip Extension or 10 GH Raises 20-30 Banded Hamstring Curls

By |December 3rd, 2019|WOD|0 Comments

WOD – December 3, 2019


Back Squats 6×3


5 Rounds For Time 5 Hang Power Snatch (95/65) 10 Abmat Sit Ups 15 Wall Balls (20/14)

By |December 2nd, 2019|WOD|0 Comments

WOD – December 2, 2019

Hero WOD Abbate

Annemarie wrote a wonderful piece in honor of her cousin, read it here: Honoring Sergeant Matthew T. Abbate

*If running isn’t happening, see whiteboard for alternatives.

By |December 1st, 2019|WOD|0 Comments

In Honor of Sergeant Matthew T. Abbate

Hero WODs are special, while doing them we are reminded the true meaning of sacrifice and discipline. This hero WOD is extra special to us. Let us all remember how fortunate we are we get to wake up today.

My Cousin Matt: Sergeant Matthew T. Abbateby Annemarie HendricksonDecember 2, 2019There are moments that always stick […]

By |December 1st, 2019|Blog|1 Comment