Thursday 12/1/16

WOD EMOM for 20 Minutes: 3 Burpees, 6 Ring rows, 9 Sit-ups. Attention: Stopped by and saw Dallas today, he won’t be released until after January although he remains in good spirits! Just a reminder to be grateful for where you are and the opportunities you have, and we hope you will get into the … Read more

Wednesday 11/30/16

WOD 15 Minutes for 1 Rep max squat: Back, Front or Overhead. Then 2 sets max sandbag squats at body weight. Attention: We are going to be ordering pullover hoodies for Christmas and will have a couple sample sizes in the box likely on Thursday and Friday. Make sure you come in and try on … Read more

Tuesday 11/29/16

WOD Skill work: Bar muscle-ups. Then for time: 9-6-3 Hang cleans 165/115, Bar muscle-ups. 5 Minute cap! Attention: With the snow here, make sure you bring your indoor shoes and wear a different pair in that you leave at the door (shoes need to be completely dry that are on the gym floor).  The Christmas … Read more

Monday 11/28/16

WOD 4 Rounds for reps: 1 Minute max shoulder to overhead 135/95, 1 Minute max box jumps 24/20, 1 Minute max calories on the assault bike, 1 Minute rest. Ben’s week of programming! Mobility wod monday!! Crossover Symmetry. Can it perform miracles? Click HERE to find out! Attention: If you are on a Ragnar team … Read more

Saturday 11/26/16

WOD 7 Rounds for time: 7 Toes to bar, 7 Deadlifts 225/155, 7 Box jumps 30/24. 12 Minute time cap. Attention: Sorry, Preston is not feeling well so there will be no 8 a.m. Powerlifting Class! Normal 9 a.m. and 10 a.m. wods!   

Friday 11/25/16

WOD GFF 5 Rounds for time: 15 Push-ups, 20 Wall balls 20/14, 30 Sit-ups. Attention: One wod at 10 a.m.! The winners of the Thanksgiving 20k Row are Devon with a time of 1:19:15 and Stef with a time of 1:29:09, they each get a 1 month free membership!

Thursday 11/24/16

WOD Happy Thanksgiving! 18 Minutes Teams of 2 relay style: 10 Russian kettlebell swings 70/53, 75 Foot bear crawl, 5 Burpees, 75 Foot bear crawl. Attention: Only 1 wod at 9 a.m.! Rowing heats start at 6 a.m., make sure you make your heat on time and for the 6 a.m.’ers, be there by 5:50 … Read more

Wednesday 11/23/16

WOD 4 Rounds for time: 12 Chest to bar pull-ups, 12 Snatches 135/95. 12 Minute cap. Attention:  No 6:30 p.m. Wod, although there will be a Kids’ class at 7:30 p.m.  Also, the first heat doing the Half Marathon Row will start at 4:30 p.m. (Alecio will be there around 4 p.m.).  Bring something to … Read more

Tuesday 11/22/16

WOD 10 Minutes for max calories: Odd minutes partner 1 completes 1 rope climb and partner 2 completes max calories on the bike. Even minutes they switch jobs. Rest 1 Minute. 10 Minutes for max calories: Odd minutes partner 1 completes 1 150′ sled push 3 plates/2 plates and partner 2 completes max calories on rower. … Read more

Monday 11/21/16

WOD AMRAP in 15 Minutes: 30 Double-unders, 15 Squat cleans 115/75. 30 Double-unders, 15 Ring dips. Attention:  First, Thanksgiving Week is upon us and we will have a shortened schedule so people can enjoy the holiday!  Starting on Wednesday night, there will be no 6:30 p.m. Wod.  On Thursday (Turkey Day), while the Rowing Half … Read more