Daily WOD

2.8.14 SATURDAY "BUCK ROGERS" 15…10…5 of: Wall Walks (after every set complete 20 Pull Ups and 20 Wall Balls…20/14…10/8 feet) For Time Kira's first rope... Read More

2.4.14 TUESDAY "SKIPPING ROCKS" 10min AMRAP of: 20 Double Unders 15 Calorie Row 10 KB Swings…70/53 pounds For Total Reps   Post load and total... Read More

2.3.14 MONDAY "ARM A GETTIN" 15min AMRAP of: 40 Back Squats…115/65 pounds 20 HR Push Ups 30 Front Squats…115/65 pounds 15 HSPU's 20 OHS…115/65 pounds... Read More

2.2.14 SUNDAY ENDURANCE– "TRACK MEAT" 6 Rounds of: 800m Run 3min Rest For Time Post time to comments OLYMPIC– Snatch

1.26.14 SUNDAY ENDURANCE– "SKY BALL" With a Partner complete: 5 Rounds of: 1000m Row 30 Wall Balls…20/14 pounds…10/8 feet (one partner works at a time)... Read More

1.25.14 SATURDAY "ROPE BURN" 8min AMRAP of: 10 DB Snatches…choose load (5 each arm) 1 Rope Climb For Total Weight Post load and total weight... Read More

1.24.14 FRIDAY "OPEN PREP" 5min AMRAP of: Hang Clean Thrusters…155/95 pounds For Total Reps Post load and reps to comments Auxiliary: 100 Box Jumps for... Read More

1.23.14 THURSDAY "BUZZ SAW" 5 Rounds of: 300m Row 25 Push Ups 1min Rest For Time    Lauren Post time and load to comments

***DUE TO THE WEATHER… 6pm CLASS ONLY TONIGHT*** 1.21.14 TUESDAY "BILLY GOAT" 12min AMRAP of: 12 Hang Snatch…95/55 pounds 24 OHS…95/55 pounds 12 Burpees Over... Read More

1.19.14 SUNDAY ENDURANCE– "RUN" 5K Run For Time Post time to comments OLYMPIC– Snatch

1.17.14 FRIDAY "KILLER COMBO" 7min AMRAP of: 10 KB Swings…53/35 pounds 10 Burpee Box Jumps…20/18" box For Total Reps Post load and reps to comments... Read More

BOOT CAMP Our Boot Camp offers a fun and exciting full body fitness program. Our high intensity, constantly varied, functional training style will jump start... Read More

1.15.14 WEDNESDAY "BIG TOE" 21…15…9 of: Power Snatch…135/95 pounds Toes to Bar (2min Rest Between Sets) For Time (15min Time Cap) Karen  Post time and... Read More

1.12.14 SUNDAY ENDURANCE– "EVERLAST" 2K Row 1mile Run 4min Rest 800m Row 800m Run 3min Rest 400m Row 400m Run For Time   Post time... Read More

1.11.14 SATURDAY "NATE" 20min AMRAP of: 2 Ring Muscle Ups 4 HSPU's…25's 8 KB Swings…70/53 pounds For Total Reps Post reps and load to comments... Read More

1.10.14 FRIDAY "ROOT CANAL" 21…15…9 of: Burpee Box Jumps…24/20" box Calorie Row For Time Post time and load to comments PRE-OPEN PRE-HAB By: Sign up... Read More

1.9.14 THURSDAY "BIG MAC" 8min AMRAP of: 3 Rope Climbs 6 Wall Walks 9 Hang Squat Snatch…95/55 pounds For Total Reps Post load and total... Read More

PRE-OPEN PRE-HAB Dana Hurley: Dana Hurley is a licensed massage therapist and a member of the American Massage Therapy Association.  Dana has an ongoing interest... Read More

1.8.13 WEDNESDAY "ASPHYXIATION" 4 Rounds of: 15 KB Swings…70/53 pounds 10 High Double Dip Wall Balls…20/14 pounds…12/10 feet 5 Shoot Throughs 3min Rest (Time Cap... Read More

1.7.14 TUESDAY "PUSH EM OUT" 10-1 of: Push Press…115/65 pounds Butterfly Sit Ups (8 Pull Ups after every set) For Time (10min Time Cap) Post... Read More

1.6.14 MONDAY "WORK RELEASE" 9min AMRAP of: 9 Toes to Bar 7 Hang Squat Cleans…115/65 pounds 5 Burpees For Total Reps   Post load and... Read More

1.5.14 SUNDAY ENDURANCE– "JUMPING SHIP" 20 Rounds of: 10 Calorie Row 20 Double Unders For Time Post time and load to comments OLYMPIC– Snatch Register... Read More

1.4.14 SATURDAY "BEAR CLAW" 10-1 of: Pull Ups Sit Ups (20m Bear Crawl after each set) For Time   Post time to comments

1.3.14 FRIDAY "AXLE GREASE" 1000m Row 50 Axle Thrusters…90/50 pounds 25 KB Swings…70/53 pounds For Time (12min Time Cap) Post time and load to comments... Read More

1.1.14 WEDNESDAY "HAPPY NEW YEAR" 3 Rounds of: 20 Wall Ball Sit Ups…20/14 pounds 14 Burpee Box Jumps…24/20" box For Time (12min Time Cap) Post... Read More

12.29.13 SUNDAY ENDURANCE- "SHELF LIFE" 40min AMRAP of: 3 Pull Ups 5 Push Ups 7 Air Squats 10m Bear Crawl (Every 5min 400m Run) For Total... Read More

12.28.13 SATURDAY "LEAF ROWER" 6min AMRAP of: Calories on the Rower (every min on the min 3 Burpees) For Total Calories   Post time and... Read More

12.27.13 FRIDAY "WHISTLE BLOWER" 100 Wall Balls…20/14 pounds…10/8 feet (EMOM 1 Burpee, 3 Toes To Bar) For Time (10min Time Cap) Post time and load... Read More

12.26.13 THURSDAY "SPEAL VS. KHALIPA"  1 Clean n Jerk…155/110 pounds 1 Round of "Cindy" (5 Pull Ups, 10 Push Ups, 15 Air Squats) 2 Clean... Read More

12.25.13 WEDNESDAY NO CLASSES TODAY MERRY CHRISTMAS EVERYONE!

12.24.13 TUESDAY "12 DAYS OF EXPLODE XMAS" 1 Ring Muscle Up (sub: Bar MU or 3 ring rows, 3 ring dips) 2 OHS…95/65 pounds 3 Hang... Read More

12.23.13 MONDAY "DEADLY SINS" 7 Rounds of: 7 Thrusters…115/75 pounds 7 SDLHP's…115/75 pounds 7 HSPU's…25/floor 7 KB Swings…70/53 pounds 1min Rest For Time (20min Time Cap) Post time... Read More

12.22.13 SUNDAY ENDURANCE: "JANE N GAIN"  3 Rounds of: 10 G.I. Janes 1mile Run For Time Post time to comments OLYMPIC– Snatch

12.21.13 SATURDAY "HAMMER FIST" 3 Rounds of: 21 Wall Balls…20/14 pounds…10/8 feet 15 Chest to Bar Pull Ups 400m Run For Time Post time and... Read More

12.17.13 TUESDAY "GROUND CHUCK" 7min AMRAP of: 14 Back Squats…135/95 pounds 14 Pull Ups For Total Reps Post total reps and load to comments

12.15.13 SUNDAY ENDURANCE– "JANE GAME" 30min AMRAP of: 3 G.I. Janes 9 10m Shuttle Touches 12 Calorie Row For Total Reps   Post total reps to... Read More