Tuesday 12/31/19

WOD 8 Rounds 5 Bench Press, 5 Deadlifts. Build in weight and alternate between bench press sets and deadlift sets. Attention: The talk went great tonight and some participants got weighed and measured!  We appreciated everyone who came! Julia will be in on New Year’s Eve and will measure a couple of people before or … Read more

Monday 12/30/19

WOD For Total Distance 30 Rounds: :30 sec Row, Bike or Ski, :30 sec Rest. Attention:  First, we are excited to announce that we are doing a Healthy Lifestyle Challenge starting this Friday, January 3, 2020 and going through Tuesday, February 11, 2020.  It’s a new Challenge where Julia will be doing the first talk … Read more

Saturday 12/28/19

WOD  For Load: 1-1/4 Squat 3-3-3-3-3-3. Build in load for a heavy set of 3. Attention:  On Sunday night we will be releasing the Challenge details (that starts this Friday) where we are encouraging everyone in the box to do it as we are focusing on improving at every level and it’s a new one!  … Read more

Friday 12/27/19

WOD GFF 1000/800 Meter Row, 15 Strict Press 135/95, 30 Chest To Bar Pull-ups, 750/600 Meter Row, 12 Strict Press 135/95, 20 Chest To Bar Pull-ups, 500/400 Meter Row, 10 Strict Press 135/95, 10 Chest To Bar Pull-ups. 20 Minute Cap. Attention:  Back to normal classes!  The details for the Nutrition/Health Challenge will be up … Read more

Thursday 12/26/19

WOD AMRAP In 20 Minutes: 10 Burpee Box Jump Overs 24/20, 20 Kettlebell Swings 70/53, 60 Double-Unders. Attention:  Merry Christmas and we hope everyone has had a lovely day! Remember only a 9 a.m. and 4:30 p.m. wod! 

Tuesday 12/24/19

WOD 12 Days of Christmas: 1 Strict Handstand Push-ups, 2 Box Jump Overs 20″, 3 Devil’s Press 50/35, 4 Toes to Bar, 5 Slam Balls AHAP, 6 Calorie on Bike or Ski, 7 Hand Release Push-ups, 8 Walking Lunges With Plate 45/25, 9 Thrusters 45/35, 10 Pull-ups, 11 Russian Kettlebell Swings 70/53, 12 Wall Balls … Read more

Monday 12/23/19

WOD AMRAP In 10 Minutes: 2 Deadlifts 225/155, 2 Ten Meter Sprints, 4 Deadlifts 225/155, 4 Ten Meter Sprints, 6 Deadlifts 225/155, 6 Ten Meter Sprints… Continue adding 2 reps until time expires. Attention:  The holiday schedule is – Monday – Normal; Tuesday – only 1 class at 9 a.m.; Wednesday – Christmas, no classes; … Read more

Saturday 12/21/19

WOD Teams of 3: 100/80 Calorie Bike, 75/60 Calorie Row, 50 Power Snatches 115/80, 100/80 Calorie Bike, 75/60 Calorie Row, 50 Clean And Jerks 115/80, 100/80 Calorie Bike, 75/60 Calorie Row, 50 Thrusters.

Friday 12/20/19

WOD GFF 60 Calorie Row, 50 Kettlebell Swings 70/53, 40 Chest to Bar Pull-ups, 30 Handstand Push-ups, 20 Dumbbell Burpees 50/35, 10 Ring Muscle-ups, 20 Minute Cap.

Thursday 12/19/19

WOD 7 Rounds: 2:00 Max Calories Bike, :45 Max GHD Sit-ups, 1:15 Rest. Score is total reps. Tuesday Night Musing (posted on Wednesday:) by Coach Manny. PRESENCE.  What’s up me Helo familia!  Here’s a quote that I really like and it pops into my head a lot this time of this year with Christmas and … Read more