WOD GFF AMRAP in 20 Minutes: 20 Dumbbell Burpees 50/35, 20 Calorie Row, 20 Hip Extensions, 20 Calorie Bike. Attention: Two things to know – first, we had to cancel the Swim Wod this Saturday because Black Ridge Reservoir had to close the water due to algae, so there will be a 7 a.m. wod, … Read more
WOD 12 Minutes To Find 1 Rep Max Squat Clean. Then For time: 21 Squat Cleans, 400 Meter Run, 15 Squat Cleans, 600 Meter Run, 9 Squat Cleans, 800 Meter Run. Must be out the door by 12 Minutes. Load should be 75% of max for the day. Attention: Remember the Swim Wod this Saturday … Read more
WOD AMRAP in 15 Minutes: 10 Muscle-ups, 20 Lateral Jumps Over Pvc 24/20, 30 Sit-ups. Tuesday Night Musings by Coach Julia. Embracing Change. The most successful people in this world are able to foresee, adapt to, and be flexible enough, to embrace the ever present change that affects us all. Whether it occurs with new … Read more
WOD Bench Press: 10 Sets of 2 Reps Building In Weight. Attention: We hope everyone had a great holiday weekend and Ben will be teaching the Clean and Jerk at the Olympic Lifting Class. Also, we will be doing our water wod at the Black Ridge Reservoir on Saturday morning, September 8th at 9 a.m. … Read more
WOD For Time: 1000 Meter Row, 50 Thrusters 65/55, 20 Bar Facing Burpees. Attention: Reminder only 1 wod at 9 a.m.