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WOD – August 2, 2019


3-4 Sets:10-12 Single Arm Row (each arm)12-15 Single Arm DB or KB Bench Press (each arm)


“Surfer on Acid”3 Rounds for time:400 Meter Run21 Burpees

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

WOD – August 1, 2019

Strength Day

Part IBack Squat10 – 8 – 6 – 4 – 8 – 6 – 4*After each set choose, 1 Minute Plank or 1 Minute L-Sit

Part IIDeadlift6 – 6 – 6 – 6*After each set choose, 1 Minute Handstand Hold or 1 Minute KB Front Rack Carry

By |July 31st, 2019|WOD|0 Comments

WOD – July 31, 2019


5×1.1.1 Power Cleans*Power Clean, wait 5 seconds, Power Clean, 5 seconds, Power Clean.


5 Rounds of:3 Minute AMRAP:30 Double Unders15 Kettlebell Swings20 V-Ups1 Minute Rest

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

WOD – July 30, 2019

It’s with a heavy heart that today we celebrate the life of Karen Hazeltine who passed away early yesterday morning. Please keep the Hazeltine/Aponte family in your thoughts and prayers. Today, we are reminded that our health, our family, and our friends are irreplaceable and as unfair as life can be at times, we are […]

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

WOD – July 29, 2019


Strict Press – 5×5


20 Minute EMOM: Min 1 – :45 Sec Max Row Min 2 – :45 Sec Max Dbl DB Hang Clean and Jerk Min 3&4 – 400 Meter Run Min 5 – Rest

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

WOD – July 26, 2019


3-4 Sets 25 Calorie Bike 1 Minute Gun Walk


3 Rounds for time: 30 Wall Balls 25 Kettlebell Swings 20 Step Ups

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

WOD – July 25, 2019

Alrighty, it’s been about 6 months since the last time we tested this one.


In a group of 310,000 Meters for time*Rotate every 250 MetersToday’s time cap is the end of class

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

WOD – July 24, 2019


4 Sets:10 Romanian Deadlifts (RDL)10 Split Squats (each leg)*Start light and work up in weight, keep to 4 sets.


For Time:3 Rounds for time:400 Meter Run20 Deadlifts (135/95)15 Jumping Air Squats

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

WOD – July 23, 2019


Tempo Bench Press 5×6 (3 second negative)

Strength Pt. II

3 Sets: Chin ups x 10 Dips x 10 :45sec side planks (each side)

After Party Finisher

AMRAP: (continue until you can’t complete 10 reps unbroken)10 Incline push up (45deg)10 Incline push up (30deg)10 Regular push up (knees if needed)

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

WOD – July 22, 2019


Clusters of Clean and Jerk 5x 1.1.1 (One rep then drop, do another rep in 5 seconds…etc.)


21-15-9 Push Press (95/65) Burpee over the box (24”/20”)

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