BLOG & WODS
SAT05MAR2016
WOD 16.2 -or- Strength Front Squat: 80/3 x 4 sets, Every 90 sec Conditioning AMRAP in 12, in teams of 3, conga line style: 15/12 Cal Row...
FRI04MAR2016
Friday Classes: 530AM | 630AM | 830AM | 1200PM Friday Night Lights for Open Competitors and Spectators: 530PM - 730PM Heat Signups at the gym, first...
THU03MAR2016
WOD Mobility 5 minutes Smashing & Stretching Calves 5 minutes Smashing & Stretching Glutes 5 minutes Smashing & Stretching Lats 5...
WED02MAR2016
WOD Strength 5 Sets: 10 Ring Rows 5 Deadlifts (drop from the top) @ 70% Conditioning 3 Rounds for Time: 800m run 50 DU 20 Burpees Extra - After...
TUE01MAR2016
Great work on 16.1 everyone! Round two begins Thursday! WOD For Reps: 5 minute running clock: 40 Cal Row 16 Alt KB Snatch (53/35) Max Rep C2B PU |...
MON29FEB2016
If you want to redo 16.1, you need to arrange your own judge and be sure to time as to not disrupt a class. WOD Conditioning AMRAP in 8 min: 7 Hang...
SAT27FEB2016
WOD Strength Power Clean: 4 sets of 3 @ 60-70% Back Squat: EMOM x 6 min: 4 @ 70% Conditioning In teams of two, one person working at a time,...
FRI26FEB2016
IMPORTANT OPEN ANNOUNCEMENT: Because of the workout we are forced to cancel Friday Night Lights. As an alternative, we will have normal business...