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WOD 3 Rounds for reps. AMRAP in 3 Minutes: 30 Double-unders, 20 Wall balls 20/14, 3 Minutes rest. Attention: First, it’s Bring a Friend Thursday! Any members can bring a friend who may be interested all day Thursday for free, just make sure they come a bit before the Wod to sign a waiver! Second, … Read more

WOD 13.2 Open 10 Minute AMRAP: 5 Shoulder to overhead 115/75, 10 Deadlifts 115/75, 15 Box jumps 24/20. Click HERE for past results. Attention:  Ben will be coaching a special muscle-up class on Tuesday night at 7:30 p.m. for anyone who is interested in giving it a whirl!  Mobility wod monday!  Click HERE to listen  to … Read more

WOD AMRAP in 8 Minutes: Hang cleans 155/105, Bar over burpees, Reps 3-6-9-12-15-18… Attention: First, to all you Challenge participants – exciting news! The Challenge is officially going to end a smidge early!! Whoohoo – your last day for logs will be Friday, February 10th, and you can get your after pics and measurements done … Read more

WOD GFF 2 Rounds for time: 20 Overhead squats 95/65, 20 Chest to bar pull-ups, 20 Thrusters 95/65, 20 Toes to bar. 15 Minute time cap!

WOD 5 Rounds for time: 10 Dumbbell snatches 70/50, 10 Box jumps 30/24. Attention:  On Thursday, February 9th at 6:30 p.m., Alecio will be doing a Macro talk for those that are doing the Challenge and looking for a transition, and/or for any member who may be interested in learning about a different nutrition option … Read more

WOD Teams of 2: 10 Minute AMRAP: Bike for calories, 150′ sled push 3/2 plates. 5 Minute rest. 10 Minute AMRAP: Row for calories, 15 Burpees to a 6 inch target. Score is calories biked and rowed.

WOD AMRAP in 15 Minutes: 30 Double unders, 20 Kettlebell swings 53/35, 10 Handstand push-ups. Click HERE for the video from yesterday! Attention:  Next Tuesday, the 31st, Ben is going to be doing a special muscle-up class at 7:30 p.m. for those of you who are interested! 

WOD Front squat: 7-5-3-1. Finish with high-hang squat clean 1 rep max. Sorry about the post. Mobility wod Monday!! We will spend a lot of time in the front rack position.  Do you have issues with front squats or cleans because of pain in the wrist? Maybe it’s not your wrist!  Click HERE for some … Read more

WOD Teams of 3: 200 Calories on the bike, 150 Calorie row, 100 Box jumps 24/20, 75 Snatches 115/75, 15 Rope climbs. Remember to wear long socks and pants! Attention:  Preston is coaching the bench during the Powerlifting Class! 

WOD GFF Bike 30/20 Calorie buy in: 2 Rounds for time, 20 Deadlifts 225/155, 20 Chest to bar, 300 Foot bear crawl cash out. Attention: First, for those of you on the Challenge, this weekend is the half-way mark and you are all doing great! Keep it up! Second, some of you may have noticed … Read more