BLOG & WODS
THU14NOV2019
WOD Mobility Quad Foam Roll Foam Roll Pec Stretch* LX Hamstring Smash *Support Foam Roller on your spine/avoid shrugging up Primer 3 Rounds 10...
WED13NOV2019
WOD Primer 2 Rounds 10 Cat Cows 10 Quadruped KB Pullthrough 10ea/side SA KB Swings Strength Back Squats: warmup, then 4 set of 7 w/ 45 sec rest...
TUE12NOV2019
Primer 2 Rounds 6ea/side DB Skater Squats https://bit.ly/2p48w7E 20sec Medball Stir the Pot https://bit.ly/2p6Swlm 10 DB Scarecrows...
MON11NOV2019
WOD Primer 3 Rounds: 10 Elevated Reverse Lunge 6 e/side Banded Monster Walk 3 Wall Walks Conditioning Lieutenant Andrew Richard Nuttall, 30, from...
SAT09NOV2019
WOD Primer 2 Rounds 10ea/side Single Arm Banded Rows w/ 1sec pause 2 Wall Walks w/ 3sec pause at top 6 Dball Slams Strength Push Press: 55/8, 75/6,...
FRI08NOV2019 – Final OPEN Event
Friday Schedule - 530AM/800AM/400PM Friday Night Lights - First Heat at 630PM Party following the Final Heat, BYOB & Pot Luck WOD TIEBREAK If...
THU07NOV2019
WOD Mobility Pec/Delt/Scap Roll w/ LX Ball 1 Minute Box Shoulder Stretch 1 Min e/side 90/90 Hip Stretch 1 Min e/side Couch Stretch Primer 3 Rounds:...
WED06NOV2019
WOD Primer 2 Rounds 10 Alt Quadruped Birddog on Bench 100ft Single Arm OH Waiter Walks (with plate)* 6ea/side SL KB DL *Switch arms every 50ft...