EMOM for 7 Minutes: 15 Paralette jumps Rest 3 minutes, then… One minute on, one minute off for 10 minutes: 30 Russian Kettlebell swings @53/35 *For every minute on, the goal is to complete 30 swings. The penalty for not Read More …

On this day in 1941 the United States was attacked at Pearl Harbor without warning.  A total of 2,335 servicemen were killed and another 1,143 were wounded.  The day after the attack, President Franklin D. Roosevelt stated that December 7, Read More …

December 14th, 2013!! WOD @ 9:30am Paleo Potluck and sock exchange @ 10:30am Bring a paleo dish to share with everyone and a pair of knee high socks for a gift exchange. (Price limit for socks is $15) Please come Read More …

Split Jerk: 5-3-3-1-1-1 Then… 90 Second AMRAP: Split jerk, alternating @60% of max.

WOD: Death by 5 meter sprint. *With a continuously running clock, one 5 meter sprint will be completed on round 1, then with every additional minute another sprint will be completed.  Final score is the minute when the athlete cannot Read More …

ATTENTION: We will NOT be having a 6:30pm or 7:30pm class tonight (12/4/13) Due to the road conditions and winter weather. We WILL still have a 4:30pm and 5:30pm so come on in and do the WOD. Please drive safe Read More …

8 Min. EMOM: 2 Snatch balance Then… 4 Rounds for Time: 6 Snatch @ 105/70 lb. 12 Burpee box jumps @ 24/20″ 10 HRPU w/ feet on 25 lb. plate *For the push-ups to be RX, quads cannot touch the Read More …

20 Min. AMRAP: 10 Plate ground to OH 12 OH plate lunges 14 Russian twists *RX weights for all movements is 45/35 lb.

“Helen” Meets “Karen” 3 Rounds for Time: 400 Meter run 21 Kettlebell swings @ 53/35 lb. 12 Pull-ups 50 Wall Ball shots @ 20/14 lb. to 10′

“Donny” 21-15-9-9-15-21 reps for time of: 225 pound Deadlift Burpee U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, Read More …