08.01.15 (FREE WOD)

FREE WOD SATURDAY: Partner WOD. AMRAP 20 minutes. One athlete works at a time, switch whenever. 100 Double Unders (3x Singles) 100 Sit-Ups 50 Kettlebell Swings (1/.1.5) 50 Burpees 25 Wall Ball Shots (14/20) 25 Overhead Lunges (15/25) *Getting work done!!!!...

07.31.15

DON’T FORGET!!! THIS SATURDAY IS FREE TO ANY AND ALL. Get your burn on with friends before they burn through your weekend with you!!!! 8 and 9:30am Classes (FREE) STRENGTH: Planks WOD: 21-15-9 For Time. Ring Dips Calorie Rowing Pull-Ups *If you have have kipping...

07.30.15

I apologize for missing a WordPress update, and as such not getting the WODs out recently. WOD: 15 minute AMRAP: 10 Deadlifts (155/225) 20 Wall Ball Shots (14/20) *Every time you stop what you’re doing…perform 2 Burpees. REST 3 MINUTES FINISHER: 4 x 200m...

07.28.15

WOD: From CFNE. “The Big Clean Complex” *Complete 6 sets of the following barbell complex. Score is top weight on the bar. Fuel tag added if the athlete completes the complex without putting the bar down. Enjoy!!! High Hand Squat Clean, Hang Clean, Clean,...

07.27.15

STRENGTH: Snatch Pulls WOD: 4 rounds for time. B: (65/95); F:(75/115) 15 Front Squats 15...