WOD Skill: Atlas Stones. 8 Min AMRAP: 10 Sumo deadlifts 185/125, 8 Chest to bar pull-ups. Attention: We are going to be doing a “soft” roll-out or trial one month period for our Helo kids program starting next Friday. There will only be one class a week and the cost will be $20 for this … Read more
WOD 21-15-9: Thrusters 95/65 & Calories rowed. Attention: We just wanted to send out a huge Thank You!! to everyone who came out for our First Year Anniversary Wod (where it was a race down to the wire between the 2 teams) and our BBQ!!!! It was an amazing success with a ton of great … Read more
WOD No Wods in the morning!! Instead, we will be having one Wod at 4 pm and a BBQ at 5 pm! Come get a workout in and have some BBQ fun! Feel free to bring the family and/or just stop in for the BBQ if you can’t make the Wod!
WOD Work up to a 1 rep max squat clean. Then 0-3min: 3 reps @70% 1RM, 3-6min: 2 reps @ 75% 1RM, 6-9min: 1 rep @ 85% 1RM, 9-12min: 1 rep @ 90% 1RM. Attention: Tomorrow’s 6:30 p.m. Wod will be for the individuals competing in the Retro Games, please plan accordingly. Also, this weekend … Read more
WOD For time: 20 Strict press 95/65, 10 Bar muscle-ups, 20 Push press 115/75, 10 Chest to bar pull-ups, 20 Push jerks 135/95, 10 Strict pull-ups.
WOD 10 Rounds for time: 10 Lunges 45/35, 10 Burpee’s onto your plate, 10 Air squats.
WOD Bench: 5-5-5-5. We will also be going over proper use of the Crossover Symmetry System in the box. Attention: Regarding the BBQ, if you are planning on coming please sign up on the Board and indicate if you are bringing an appetizer, drink, dessert, etc., as well as how many of you are attending!! … Read more
WOD Death by 10 meters and 6 toes to bar. First minute the athlete will perform 1 10 meter sprints and 6 toes to bar. Second minute the athlete will perform 2 10 meter sprints and 6 toes to bar. This will continue until the athlete does not get the required work done in the … Read more
