Saturday 7/1/17

WOD 12 Minute Emom: 10 Wall Balls, Max Effort Burpees with remainder of time.* * Score will be total burpees completed.  Must complete the 10 Wall Balls in the 60 seconds for any of the burpees to count in that remaining minute. Attention:  There will be no 8 a.m. Powerlifting Class and on Monday there … Read more

Friday 6/30/17

WOD “Hotshots 19” Six Rounds for Time of: 30 Squats, 19 Power Cleans – 135/95 pounds, 7 Strict Pull-ups, Run 400 Meters. 35 minute time cap. Nineteen Members of the Granite Mountain Hotshots Firefighting Team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.   Attention: No Powerlifting Class … Read more

Thursday 6/29/17

WOD 5 Rounds for time: 30 Double-unders, 15 Snatches 75/55. 10 Minute time cap. Attention: On Monday there will be a regular schedule except there will not be a 6:30 p.m. Wod.  On Tuesday there will only be 1 wod followed by our 2nd annual Mile beer run (or pop run) and if people want … Read more

Wednesday 6/28/17

WOD AMRAP in 18 Minutes: 18 Calorie row, 15 Box jump overs 24/20, 12 Russian kettlebell swings 70/53, 9 Reverse burpees.

Tuesday 6/27/17

WOD Push Press: 4 Sets of 10 Repetitions, 2-3 Minutes rest between sets. Attention: Ben will be working on the snatch in the olympic lifting class!  Come get your snatch on!

Monday 6/26/17

WOD AMRAP in 15 Minutes: 5 Strict toes to bar, 10 Dumbbell snatches 70/50, 15 Pistols. Mobility wod Monday! Should you use a weight belt and why?  The answer is probably not.  Click HERE to find out why in this short video! Attention: First, for the 4th of July there will be our Second Annual … Read more

Saturday 6/24/17

WOD 3 Rounds for time: 10 Power cleans 155/105, 400 Meter run, 40 Double unders. Attention: A few members and a couple of your coaches are doing the Daybreak Triathlon tomorrow if anyone wants to cheer! The Sprint Distance starts at 8 a.m.! Class schedule will be normal and Preston is teaching the Bench at … Read more

Friday 6/23/17

WOD GFF “Liftoff” AMRAP in 15 Minutes: 25 Pull-ups, 50 Calorie row, 100 Overhead squats 45/35, 50 Box jumps 24/20, 25 Pull-ups.

Thursday 6/22/17

WOD Teams of 2: AMRAP in 7 Minutes: 100 Meter Run, Kettlebell  front rack 53/35, One partner runs 100 meters while the other holds the kettlebells in the front rack. Then switch. 2 Minute break. AMRAP in 7 Minutes: 12/15 Calories assault bike, Kettlebell front rack 53/35, One partner bikes 12/15 calories while the other … Read more