November 24, 2018 Hero WOD
“DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 Read More …
November 23, 2018 Black Friday
Classes @8am and 9am “Angie” For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats Scaling This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Read More …
November 22, 2018 Thanksgiving
All classes are cancelled for today, however w are meeting at the gym at 10am for a fun 5k on the trail! Feel free to join us!
November 21, 2018 WOD
3 rounds of: Max reps of strict pull-ups Max reps of shoulder presses, 115 / 75 lb. Max-calorie row in 20 seconds Max L-sit hold for time (from parallettes) Start a clock and begin an attempt at each exercise every Read More …
November 20, 2018 WOD
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps Scaling Experienced lifters should try for a PR in the later sets. If you are not comfortable performing heavy power snatches, add a few reps to each set and drill your mechanics, but try to Read More …
November 19, 2018 WOD
15-12-9 reps for time of: Thrusters Muscle-ups Men: 135 lb. Women: 95 lb. Scaling This couplet presents two very challenging movements broken into small sets to encourage you to move quickly. Go lighter on the thruster and modify the muscle-up Read More …
November 17, 2018 Hero WOD
Wade For time, wearing a 20-lb. vest or body armor: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups 9 strict dips 6 strict handstand push-ups Then, run 1,200 meters U.S. Army Spc. Andrew Wade of Antioch, Illinois, died Read More …
November 16, 2018 WOD
Complete as many rounds as possible in 12 minutes of: 7 box jumps 14 kettlebell swings Men: 24-in. box, 70-lb kettlebell Women: 20-in. box, 53-lb. kettlebell Scaling Each round in this AMRAP should be challenging but still completed quickly if Read More …
November 15, 2018 WOD
Deadlift 1-1-1-1-1-1-1 reps Scaling Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy deadlifts, add a few reps to each set and drill your mechanics, but Read More …
November 14, 2018 WOD
Complete as many rounds as possible in 7 minutes of: 20 dumbbell push presses 40 double-unders Men: 50-lb. dumbbells Women: 35-lb. dumbbells Scaling This workout is quick and will challenge shoulder stamina. Reduce the loading so that the first set Read More …