Month: March 2020

WOD 7 Sets: 3 Push Press & 1 Split Jerk.

WOD Teams of 3: AMRAP in 30 Minutes: 90 Wall Balls 20/14, 90/60 Calorie Bike, 90 GHD Sit-ups. Attention: Poker Night at 7:30 p.m. and it should be a lot of fun! 

WOD GFF Every 90 Seconds For 8 Rounds: 6 Deadlifts 225/155, Max Burpee Box Jumps 24/20. Attention:  Poker night at 7:30 p.m. on Saturday – be there or be square!

WOD For Time: 10 Strict Muscle-ups, 50 Push Press 115/75, 100/80 Calorie Row. 13 Minute Cap. Attention: Remember it’s Poker Night this Saturday starting at 7:30 p.m. (Ladies and Gents welcome!).  

WOD EMOM For 24 Minutes: Even minutes – 3 Back Squats, Odd minutes – 7 Strict Pull-ups. Tuesday Night Musings with Coach Alecio. Growth Mindset vs a Fixed Mindset.  This month for the mental component of the Challenge, we are asking each of you to adopt a growth mindset versus a fixed mindset.  It is … Read more

WOD For Time: 800 Meter Run, 40 Step-Ups 30/24, 600 Meter Run, 30 Box Jump Overs 30/24, 400 Meter Run, 20 Step-Ups 30/24, 200 Meter Run, 10 Box Jump Overs 30/24. 20 Minute Cap. Dress Warm!! We Always Have Other Options If You Don’t Want To Run. No Olympic Lifting Class Tonight. Attention:  Congratulations to … Read more

WOD AMRAP In 15 Minutes: 15 Calorie Row, 15 Goblet Squats 53/35, 10 Kettlebell Swings 53/35, 5 High Pull 53/35. Attention:  First, what an awesome Leap Year Ride or Die Competition!! We are so proud of everyone who competed and are grateful to the volunteers, spectators, Waffle Love, and Coach Ben Smith for running the … Read more