• 22FEB, 2022
    0 Comments

    Core WOD Wednesday

    Core WOD Wednesday Metcon (Weight) Core Carry: 4rds :30 Heavy Front Rack Carry Rest :30 :30 Heavy Farmer Carry Rest :30 Metcon (Time) Annie With a Twist: 50 Double Unders 25 AbMat Situps 100m Run 40 DU 20 Sit Ups 100m Run 30 DU 15 Sit ups 100m Run 20 DU 10 Sit ups 100m

  • 21FEB, 2022
    0 Comments

    On Tuesdays We Squat

    On Tuesdays We Squat Back Squat (4×8) Complete one set every 2:30 Deload – Around 65-70% of your 1RM Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP: 10/8 Row for Calories 8 Hang Power Cleans, 95/65# 6 Front Rack Lunges (3/side) 95/65# 4 Toes-to-bars 8 Hang Power Cleans, 95/65 lbs 6 Front Rack Lunges

  • 20FEB, 2022
    0 Comments

    Hero WOD Monday

    Hero WOD Monday Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24" 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 Minute In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011

  • 18FEB, 2022
    0 Comments

    Saturday Community WOD

    Saturday Community WOD Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP: 15 Wall Ball Shots@20/14 12 Weighted Box Step Overs@24/20 (Med Ball 20/14) 10 Cal Row/Ski/Bike Rest 2:00 9 Min AMRAP: 18 Alt Hang Dumbbell Snatches @35/25 18 Hand Release Push-up 18 Alt Dumbbell Walking Lunges (1 DB) Rest 2:00 3 Min AMRAP: 3

  • 17FEB, 2022
    0 Comments

    HERO WOD FRIDAY

    HERO WOD FRIDAY Emily (Time) 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served

FREE CLASS!

Claim Your First Class For FREE!
FREE CLASS
* Terms & Conditions Apply
close-link