WOD 4 x 500 Meter Row. 4 Minutes rest between rounds. Attention: Thursday is bring a Friend day and just remember to have anyone come a bit early as they… read more →
WOD 3 Rounds for reps. AMRAP in 3 Minutes: 30 Double-unders, 20 Wall balls 20/14, 3 Minutes rest. Attention: First, it’s Bring a Friend Thursday! Any members can bring a… read more →
WOD 13.2 Open 10 Minute AMRAP: 5 Shoulder to overhead 115/75, 10 Deadlifts 115/75, 15 Box jumps 24/20. Click HERE for past results. Attention: Ben will be coaching a special… read more →
WOD AMRAP in 8 Minutes: Hang cleans 155/105, Bar over burpees, Reps 3-6-9-12-15-18… Attention: First, to all you Challenge participants – exciting news! The Challenge is officially going to end… read more →
WOD GFF 2 Rounds for time: 20 Overhead squats 95/65, 20 Chest to bar pull-ups, 20 Thrusters 95/65, 20 Toes to bar. 15 Minute time cap!
WOD 5 Rounds for time: 10 Dumbbell snatches 70/50, 10 Box jumps 30/24. Attention: On Thursday, February 9th at 6:30 p.m., Alecio will be doing a Macro talk for those… read more →
WOD Teams of 2: 10 Minute AMRAP: Bike for calories, 150′ sled push 3/2 plates. 5 Minute rest. 10 Minute AMRAP: Row for calories, 15 Burpees to a 6 inch… read more →
WOD AMRAP in 15 Minutes: 30 Double unders, 20 Kettlebell swings 53/35, 10 Handstand push-ups. Click HERE for the video from yesterday! Attention: Next Tuesday, the 31st, Ben is going… read more →
WOD Front squat: 7-5-3-1. Finish with high-hang squat clean 1 rep max. Sorry about the post. Mobility wod Monday!! We will spend a lot of time in the front rack… read more →
WOD Teams of 3: 200 Calories on the bike, 150 Calorie row, 100 Box jumps 24/20, 75 Snatches 115/75, 15 Rope climbs. Remember to wear long socks and pants! Attention:… read more →
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