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WOD Teams of 2: AMRAP 3 Minutes: 15 Calorie row, 15 Deadlifts 185/135 , Rest 3 Minutes, AMRAP 2 Minutes: 12 Calorie row, 12 Deadlifts 225/155, Rest 3 Minutes, 9 Calorie row, 9 Deadlifts 275/185. One partner works the other rests. Score is reps. Attention:  Congratulations to Trent and Krystal on their engagement! Preston is … Read more

WOD GFF 30 Rounds for time: 5 Wall balls 20/14, 3 Handstand push-ups, 1 Snatch 185/115. 30 Minute time cap. Attention: First, if you want to order a pullover hoodie, you want to put your name up on the board and your size, there is a Medium Sample size at the box and Alecio will … Read more

WOD EMOM for 20 Minutes: 3 Burpees, 6 Ring rows, 9 Sit-ups. Attention: Stopped by and saw Dallas today, he won’t be released until after January although he remains in good spirits! Just a reminder to be grateful for where you are and the opportunities you have, and we hope you will get into the … Read more

WOD 15 Minutes for 1 Rep max squat: Back, Front or Overhead. Then 2 sets max sandbag squats at body weight. Attention: We are going to be ordering pullover hoodies for Christmas and will have a couple sample sizes in the box likely on Thursday and Friday. Make sure you come in and try on … Read more

WOD Skill work: Bar muscle-ups. Then for time: 9-6-3 Hang cleans 165/115, Bar muscle-ups. 5 Minute cap! Attention: With the snow here, make sure you bring your indoor shoes and wear a different pair in that you leave at the door (shoes need to be completely dry that are on the gym floor).  The Christmas … Read more

WOD 4 Rounds for reps: 1 Minute max shoulder to overhead 135/95, 1 Minute max box jumps 24/20, 1 Minute max calories on the assault bike, 1 Minute rest. Ben’s week of programming! Mobility wod monday!! Crossover Symmetry. Can it perform miracles? Click HERE to find out! Attention: If you are on a Ragnar team … Read more

WOD 7 Rounds for time: 7 Toes to bar, 7 Deadlifts 225/155, 7 Box jumps 30/24. 12 Minute time cap. Attention: Sorry, Preston is not feeling well so there will be no 8 a.m. Powerlifting Class! Normal 9 a.m. and 10 a.m. wods!   

WOD GFF 5 Rounds for time: 15 Push-ups, 20 Wall balls 20/14, 30 Sit-ups. Attention: One wod at 10 a.m.! The winners of the Thanksgiving 20k Row are Devon with a time of 1:19:15 and Stef with a time of 1:29:09, they each get a 1 month free membership!