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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

WOD – November 27, 2019

Thanksgiving Schedule

Wednesday – No 5:30PM/6:30PMThursday – ClosedFriday – Open Gym 8:30-11:00Saturday – Regular

Community Event!!


30:00 AMRAP10 Wall Ball (20/14)10 Sit Ups10 Push Ups10 kettlebell Swings (53/35)10 Step Ups10 Air Squats10 Double Unders10 Burpees200 Meter Run or Row if raining

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

WOD – November 26, 2019

Thanksgiving Schedule

Wednesday – No 5:30PM/6:30PMThursday – ClosedFriday – Open Gym 8:30-11:00Saturday – Regular

Community Event!


Push Press 3×5*Work up to a heavy 5 reps


For Time20-15-10-5Thrusters (95/65)Chest to Bar Pull Ups

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

WOD – November 25, 2017


18 Minute EMOM: 1st Min: 15|12 Cal Row 2nd Min: 20 Mountain Climbers + 8 Toes to Bar 10 Sumo Deadlift High Pull

Midline Work

Tabata Hollow Body Rocks Superman Hold


3-4 Sets 8 Single Leg Glute Bridge 3 sec negative (each leg) :45 Second Side Plank

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

WOD – November 22, 2019

See you there!


Every 4 Minutes for 20 Minutes (5 Rounds) 500|400 Meter Row 15 Goblet Squats


Friday Super Set 4 Sets 15 Bent Over Barbell Rows with Wide Grip (Medium weight) 12 Single Arm DB Rows each arm (Heavy)

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

WOD – November 21, 2019


3-4 Working Sets:3 “Touch and Go” Power Clean (65-70%)8 – 10 Dips*Today we want to work up to 65-70% of your Power Clean for 3 unbroken reps then start the 3-4 sets.


7 Minute AMRAP:6 Toes to bar6 DB Hang Power Snatch Right Arm (50/35)6 DB Hang Power Snatch Left Arm (50/35)

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