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WOD – November 6, 2019


Every 2 Minutes for 20 Minutes:2 Jerks*Push Jerks or Split Jerks


10 Minute AMRAP:10 Assault Bike Calories12 DB Hang Power Cleans (50s/35s)15 Up Downs (burpee with no push up, we want the cycle time to be fast!)

After Party

4 sets of 12 Zottman Curls

By |November 5th, 2019|WOD|0 Comments

WOD – November 5, 2019


Back Squat5x3 *3 Second pause in the bottom of each rep (1311)


3 Rounds for Time:500 Meter Row50′ DB or KB Front Rack weighted lunges (25′ down and back)*Rest as needed between rounds

After Party

12-15 Hip Ext

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

Family is Everything

Hi guys, Coach Mitch here. As most of you know, I tend to be more reserved than Coach Cami. I am not a very open or emotional person and I tend to keep things to myself. But, we’ve been asked a lot of questions in the last few days after announcing some changes that will […]

By |November 4th, 2019|Blog|2 Comments

WOD – November 4, 2019


Snatch “Clusters”5 x 1.1.1*This will be performed as follows:Snatch – set down and rest 10 sec – Snatch – 10 seconds – Snatch


3 Rounds for time:20 Alternating DB Snatch (50/35)40 Double Unders

After Party

3-4 Sets:10 Sit Ups or V-Ups1:00 Minute Plank10 Upright Barbell Rows

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

WOD – November 1, 2019


Take 10-15 Minutes to warm up your Clean and Jerk.*Try to do at least one rep at each of the weights you plan to hit in the WOD.


For time: 30 box jumps 15 clean and jerks, 65 | 95 lb. 30 box jumps 15 clean and jerks, 85 | 135 lb. 30 box […]

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

WOD – October 31, 2019

We are sorry for the late notice, there will be no 5:30PM and 6:30PM classes today. Have fun and be safe tonight.


Every 4 Minutes for 20 Min 20|15 Cal Bike 50 Double Unders

After Party

3 Sets: 15 Hip Extensions

*Weighted or Banded if needed. Scale to reverse crunches

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

WOD – October 30, 2019


Back Squats – 5×5


4 Sets:500 Meter Row1:00 Min Farmer Carry1:00 Min Plate Overhead Press*Holding a plate at chest high and ending locked out overhead.

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

WOD – October 29, 2019

Pumpkin carving tonight at 5:30 PM!


3 Sets: 10 Pendlay Rows 1 Set of “Sevens/21s” barbell curls


30-20-10 Kettlebell Swings Burpees

After Party

3×20 V-Ups

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

WOD – October 28, 2019

Reminder: Pumpkin Carving will be going down on Tuesday, October 29th at 5:30pm. Cubs and bears will both be at 4:30pm. Please BYOP(umpkin)!


Strict Press 5×5


Buy In – 30 Cal Row or Bike3 RFT15 Power Cleans15 Knees to ElbowsCash Out – 30 Cal Row or Bike

After Party

3 Sets:DB Incline Bench Sets:12-15 Reps (Heavy)12-15 […]

By |October 27th, 2019|WOD|1 Comment

WOD – October 25, 2019

With a workout like to this, take plenty of time to warm up for your Deadlifts and HSPU. These are two movements that shouldn’t be taken lightly. P.S. If/When marking the wall for your tape target, please use something that will wipe off. Thank you!

Open WOD 20.3

For time:21 deadlifts (225/155)21 handstand push-ups15 deadlifts15 […]

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