***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
Daily WOD
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
1.3.14 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
12.24.13 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
12.21.13 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
12.15.13 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
12.14.13 SATURDAY "FAMILIAR GROUND" 4 Rounds of: 12 High Double Dip Wall Balls…20/14 pounds…12/10 feet 10 Chest To Bar Pull Ups For Time Brigitte Post... Read More
12.13.13 FRIDAY "SARIN ADE" 12min AMRAP of: 8 Toes to Bar 4 Burpees 8 Hang Snatch…95/55 pounds 4 OHS…95/55 pounds For Total Reps Brett Post... Read More
12.11.13 WEDNESDAY "JABBA" 3 Rounds of: 30 Axle Hang Cleans…110/70 pounds 15 Axle Front Squats…110/70 pounds 15 Axle Thrusters…110/70 pounds 30 Pull Ups For Time... Read More
12.8.13 SUNDAY ENDURANCE– "PULL POSITION" 4 Rounds of: 1000m Row 2min Rest 800m Run 2min Rest For Time Nice Job Haylee!! Post time to comments... Read More
12.6.13 SATURDAY "MAYHEM" 12min AMRAP of: 15 Wall Balls…20/14 pounds…10/8 feet 3 Clean n Jerk…(heavy) For Rounds and Reps Post load and reps to... Read More
12.4.13 WEDNESDAY "MASTER BLASTER" 3 Rounds of: 5min AMRAP of: 100 Double Unders remainder of 5min AMRAP: 5 Pull Ups 10 Push Ups 15 Air... Read More
12.1.13 SUNDAY ENDURANCE– "SPEED TRAP" 30min E2MOM of: 10 Cal Row 4 Shoot Throughs 4 10m Shuttle Touches For Slowest Round Post slowest round to... Read More