BLOG & WODS
Wed – 06/04/2014
WOD 1) Front Squat 6x4@80% If you have missed any squat days recently, start at 70% and build. 2) For Reps 3 minute AMRAP: 10 Ground to Overhead...
Monday was the last day to sign kids up for the first Summer Series, we know some that planned on signing up that didn't, so you have ONE MORE DAY,...
Mon – 06/02/2014
June's Benchmark WOD Sergeant Thomas R. MacPherson Killed in action on October 12, 2012 Sgt. Thomas R. MacPherson, 26, was killed by enemy forces...
Sat – 05/31/2014
WOD In teams of two, one person working at a time, complete 30 min AMRAP: 200M Run 30 Box Jump Overs 30 Wallballs 30 Abmat Situps Partners must...
Fri – 05/30/2014
WOD 4 rounds for quality (15 min cap): 3 Split Jerks (Not Heavy, technique work only) 15-20 Abmat Back Extensions 8 each arm Single Arm Dumbbell...
Thur – 05/29/2014
WOD 2 Rounds for Time 800M Run 15 Power Cleans (135/95) 15 Strict Pullups Extra If you're doing the extra, Thursdays are a rest day or...
Wed – 05/28/2014
WOD Power Snatch - 5x3 (drop and reset), build to heavy set 5 Rounds for Total Reps: 1 min Max Row (calories) Rest 20 seconds 1 min Max Abmat Sit...
Tue – 05/27/2014
WOD 4 minute AMRAP 10 Burpees 10 Box jumps (24/20) Rest 2 minutes 4 minute AMRAP 10 Deadlift (185/125) 10 Burpees Extra FYI - Unless otherwise...