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WOD 3 Rounds for time: 6 Muscle-ups, 12 Dumbbell snatches, 22 Ghd sit-ups. Attention: We have the half marathon Turkey Row coming up, where if you are interested, make sure you get your name on the Board and shirt size as we are ordering shirts on Monday – $35 to enter.  Also, there will be … Read more

WOD “GFF” “Ralph” Four rounds for time of: 250 pound Deadlift, 8 reps, 16 Burpees, 15 foot Rope climb, 3 ascents, Run 600 meters. 30 Minute cap. Long socks and pants please!! British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on … Read more

WOD  Minutes for quality: 45 Second wall facing handstand hold, 45 Seconds easy bike or row, 45 Second sandbag carry, 45 Seconds candle stick rock. Attention: As Turkey Day is only a couple weeks away, we are excited to announce that we are going to be doing a Charity Thanksgiving Marathon Row this year, and … Read more

WOD WORKOUT 16.2 Beginning on a 4-minute clock, complete as many reps as possible of:   25 toes-to-bars   50 double-unders   15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to:   25 toes-to-bars   50 double-unders   13 squat cleans, 185 / 115 lb. … Read more

WOD For time: 1600 Meter row, 100 Walking lunges, 75 Abmat sit-ups, 50 Kettlebell swings 53/35, 25 Box jumps 24/20. Attention:  Ben is teaching the Clean in the Oly Class! Also, get your name on the Board for Ragnar if you are interested as the teams will be filled quickly! 

WOD Tabata: Bench Press 135/95, Rest 4 minutes. Tabata: Ring rows. Attention:  First, remember to enter your Liftoff Scores by 5 p.m. Pacific time! Second, we have booked a Cabin and 2 teams for Ragnar at Zions again on May 12-13, 2017! The total cost for the cabin and registration fee is $270.00.  You can … Read more

WOD 5 Minutes: Teams of 3: Max sandbag over the shoulder, Rest 2 Minutes. 5 Minutes: Max 75′ sled pull, Rest 2 Minutes. 5 Minutes: Max calories on the bike. Attention:  Preston is doing a special kind of squat tomorrow in the Powerlifting class – come check it out and make sure you sign in … Read more

WOD 3 Rounds for time: 400 Meter run, 20 Overhead squats 75/55. Attention: We hope everyone had fun at the Liftoff  – there were lots of PRs tonight! Tomorrow, the competitors will be doing the Liftoff Wod during the 6:30 p.m. timeslot and there will be pizza, drinks, and also Daniel’s video that he put … Read more

WOD For time: 10 Toes to bar, 10 Burpees, 1 Rope climb, 15 Toes to bar, 15 Burpees, 2 Rope climbs, 20 toes to bar, 20 Burpees, 3 Rope climbs, 25 toes to bar, 25 burpees, 4 Rope climbs. 16 Minute cap. Remember to wear long socks or pants! Attention: No 6:30 p.m. Wod as … Read more

WOD  Pause Dead lifts: 6-6-6-6-6. 3 x 10 Glute ham raise. Attention: It’s not to late to sign up for the Liftoff! There will also be pizza and drinks on Friday night.  Even if you are not competing, feel free to come hang out on Thursday and Friday at 6:30 p.m. to cheer on your … Read more