“Brenton” Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Pre-WOD Tabata Hollow Rock For time: 30 Pull-up 30 Double-unders 20 Pull-up 20 Double-unders 10 Pull-up 10 Double-unders

13  minute AMRAP 10 bar facing burpees 5 ground to overhead  

[youtube=http://www.youtube.com/watch?v=DaRjG5BzDhM&feature=results_video&playnext=1&list=PLCD3C25C1F533688F]

For Time: Buy in:  5 Muscle-ups Then: 21-15-9 Sit-up Box jump (24inch/20inch) Buy out:  5 Muscle-ups

“Nancy” 5 rounds: 400 meter run 15 over head squat 95/65 Don’t forget to pre order your progenex and wrist straps!! And get one of the jump ropes we have for sale. Double Unders maybe in your near future………. 🙂

Hey guys make sure to check out the pre-order lists on the front desk when you get in this week!  We have pre-order lists running for wrist straps and Progenex supplements.  Plus, if you guys are still in need of Read More …

Clean and Jerk 135/95 (Every minute on the minute add a rep)   Good Job today guys!!! Welcome  to the Endemic family Candice!!! There’s Roland getting his squat on too.

Rest!!   Clayton, Kristy, and Alana had a blast at the tough mudder and a rest day is a wonderful idea after that. Thanks Tanner for making the trip up form Flagstaff, AZ to do it with us. For those Read More …

“Badger” Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters