Thursday 12/8/16

WOD 5 Minutes to complete: 50 Calories on rower, 1 Round of Cindy, With remaining time as many cleans as possible 135/95. REST 5 Minutes. 5 Minutes to complete: 30 Calories on rower, 2 Rounds of Cindy, With remaining time as many cleans as possible 165/115. REST 5 Minutes. 5 Minutes to complete: 10 Calories … Read more

Wednesday 12/7/16

WOD AMRAP in 12 Minutes: 5 Toes to bar, 10 GHD sit-ups, 20 Seated ab twists with med ball 20/14. Attention: Congratulations to Daniel Sloan and his wife, Jaime, on their new baby! Also, Christmas party this Saturday, there will be fun, food, great prizes, and a couple of twists – be there or be … Read more

Tuesday 12/6/16

WOD Sumo Deadlift 4 sets of 12 reps. Handstand push-up conditioning. Attention:  For the Christmas Party on the 10th which starts at 6 p.m. with the White Elephant Bingo – friends and family are welcome, all we ask is that for anyone who is playing Bingo you must bring a White Elephant prize to play … Read more

Monday 12/5/16

WOD For time: 7 Muscle-ups, 7 Clusters (Squat Clean/Thrusters) 135/95, 70 Double-unders, 6 Muscle-ups, 6 Clusters 135/95, 60 Double-unders, 5 Muscle-ups, 5 Clusters 135/95, 50 Double-unders, 4 Muscle-ups, 4 Clusters 135/95, 40 Double-unders. Jess’s week to program! Mobility WOD Monday! Cleaning up those junky shoulders for better overhead position! Click HERE for video. Attention: Last … Read more

Saturday 12/3/16

WOD Teams of 2: AMRAP 3 Minutes: 15 Calorie row, 15 Deadlifts 185/135 , Rest 3 Minutes, AMRAP 2 Minutes: 12 Calorie row, 12 Deadlifts 225/155, Rest 3 Minutes, 9 Calorie row, 9 Deadlifts 275/185. One partner works the other rests. Score is reps. Attention:  Congratulations to Trent and Krystal on their engagement! Preston is … Read more

Friday 12/2/16

WOD GFF 30 Rounds for time: 5 Wall balls 20/14, 3 Handstand push-ups, 1 Snatch 185/115. 30 Minute time cap. Attention: First, if you want to order a pullover hoodie, you want to put your name up on the board and your size, there is a Medium Sample size at the box and Alecio will … Read more