WOD 5 Rounds for time: 15 Power snatches 75/55, 30 Double-unders, 200 Meter run. 16 Minute cap. Attention: Ben will be teaching the Snatch at the Olympic Lifting Class! And peeps for Ragnar – please get your money in by Wednesday and Rowing folks by the end of this week – thank you!
WOD Thrusters: 5-3-1. Thruster Drills Click HERE Attention: If you signed up for the Turkey Row – please get your $30 in as Julia usually takes over our donation to the Road Home at the beginning of the Thanksgiving week! If you plan on rowing on the Wednesday Night – we will have 11 spots … Read more
WOD “Glen” 30 Clean and Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees. 36 Minute cap. Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is … Read more
WOD For time: 9-15-21 Handstand push-ups, Ring dips, Push-ups. 15 Minute cap. Attention: Thanks to everyone who brought in friends and family! It was a great day and we had a lot of fun with every class! Also, we are ordering shirts for the Turkey row so we hope everyone got their names on the … Read more
WOD Bring A Friend Day!! Teams of 2 or 3! 16 Minutes of: 3 Calorie row, 3 Wall balls 20/14, 3 Sit-ups. Reps go up by 3 each round. One partner works the other rests. Attention: We are excited for bring a friend day – come and have some fun!
WOD Teams of 2: AMRAP in 18 Minutes: 7 Deadlifts 225/155, 10 Ten meter sprints, 7/5 Calories bike or ski. Attention: If you want a shirt as part of the 20 K Turkey Row – make sure you get your name on the board (and write your shirt size). If you are not coming in then … Read more
WOD AMRAP in 15 Minutes: 30 Double unders, 15 Power cleans 115/75, 30 Double unders, 15 Toes to bar.
WOD AMRAP in 10 Minutes: Front rack lunges 135/95, Bar facing burpees. Reps start at 3 and go up by 3 each round. Attention: Congratulations to Coach Kris and Cam with the addition of Charlotte Marie! She is 7 pounds 12 ounces and mom and baby are doing great! We are getting some good numbers … Read more
WOD Pick Your Workout! 3 Rounds for time: 10 Snatches 135/95, 10 Bar muscle-ups. Or 3 Rounds for time: 10 Thrusters 155/105, 10 Burpee box jumps 30/24, Or 3 Rounds for time: 10 Clean and jerks 155/105, 10 Muscle-ups. Attention: Preston will be teaching the Squat at the 8 a.m. Powerlifting Class! Come to it … Read more
WOD GFF 5 Rounds for time: 21 Air squats, 15/12 Calorie row, 12 Dumbbell snatches 50/35. 14 Minute time cap. Attention: If you are signed up for one of the two 8 person regular Ragnar teams – we are collecting the race entry fee which is $150 per person at this time. If you signed … Read more