Thursday 7/19/18

WOD Teams of 3: AMRAP in 16 Minutes 8 Box Jumps, 3 Sprints, 4 Kettlebell Swings, 4 Burpees, 1 Sprint. Attention: It’s bring a friend day! Also, no Powerlifting this Saturday.  

Wednesday 7/18/18

WOD AMRAP in 12 Minutes: 10 Power Cleans 155/105, 30 Double-Unders. The workout will be performed with a Tabata timer. Work for 20 seconds then rest for 10.

Tuesday 7/17/18

WOD Bench Press: 7 Sets of 3 at 40% 1 Rep Max, 2 Sets Close Grip, 3 Sets Normal Grip, 2 Sets Wide Grip. With plenty of bench accessory work! Tuesday Night Musings – by Coach Preston. What’s all the hype? The Reverse Hyperextension (the “Reverse Hyper”) was created by the founder and owner of … Read more

Monday 7/16/18

WOD AMRAP in 15 Minutes: 5 Strict Ring Dips, 10 Ring Rows, 15 Pistols. Attention:  Remember to save the date for our wedding reception on Saturday, July 28th at Helo – wear your summer dresses/fancy clothes and prepare to come have light hearted night of dancing. It starts at 6 p.m. and this will be … Read more

Saturday 7/14/18

WOD AMRAP in 17 Minutes: Treasure Island! Julia and Jones’ birthday Wod! Attention: No Powerlifting Class but otherwise come and have some fun!

Friday 7/13/18

WOD GFF 14.4 AMRAP in 14 Minutes: 60 Calorie row, 50 Toes to bar, 40 Wall balls 20/14, 30 Cleans 135/95, 20 Muscle-ups. Click HERE for old scores, or just to look at a great picture! Attention: Remember no Powerlifting class this Saturday!

Thursday 7/12/18

WOD Teams of 2: AMRAP in 20 Minutes: 10 Burpee box jump-overs 24/20, 200 Meter run. Attention: It’s bring a friend day and if you missed the post yesterday, take a look at it! Also, Preston’s Powerlifting class will be cancelled this Saturday. 

Wednesday 7/11/18

WOD 12 Minutes to find a 1 rep max back squat. Then 12 Min EMOM: 0-3 Minutes 4 reps @ 75%, 3-6 Minutes 3 reps @ 80%, 6-9 Minutes 2 reps @ 85%, 9-12 Minutes 1 rep @ 90%. Tuesday Night Musings – By Coach Julia It’s The Little Things.   As an individual that … Read more

Tuesday 7/10/18

WOD For Time: 30 Pull-ups, 10 Hang Cleans 185/125, 30 Handstand Push-ups, 20 Chest To Bar Pull-ups, 10 Hang Cleans 185/125, 20 Strict Handstand Push-ups, 10 Bar Muscle-ups, 10 Hang Cleans 185/125, 10 Deficit Handstand Push-ups 6/4. 16 Minute Cap. Attention:  Ben is teaching the Jerk at the Olympic Lifting Class at 7:30 p.m.!