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WOD For time: 1000 Meter Row, 40 Handstand Push-ups, 8 Rope Climbs. 12 Minute Cap. Wear your long pants or socks! Attention: On Tuesday – at this moment, we will have only one wod at 10 a.m. for the holiday! If there are enough people that want an earlier morning wod (i.e. a 6 a.m. … Read more
WOD Hero Wod “Saman Kunan” 8 Rounds for time: 13 Deadlifts 185/125, 17 Wall Balls 20/14, 400 Meter run. 35 Minute Cap! Saman Kunan died July 6th, 2018 trying to save 13 soccer players and their coach who were trapped in a cave in Thailand. He was a Retired Thai Navy SEAL and Petty Officer … Read more
WOD GFF For time Buy In: 45/30 Calories on the Bike 3 Minute Time Cap. Rest 2 Minutes 9-15-21 Reps of: Dumbbell Thrusters 35/25, Chest To Bar Pull-ups. 7 Minute Cap. Score is both times added together. Attention: Remember no Powerlifting on Saturday! We will also be doing a live fantasy football draft on Saturday, … Read more
WOD Teams of 3: AMRAP in 16 Minutes 8 Box Jumps, 3 Sprints, 4 Kettlebell Swings, 4 Burpees, 1 Sprint. Attention: It’s bring a friend day! Also, no Powerlifting this Saturday.
WOD AMRAP in 12 Minutes: 10 Power Cleans 155/105, 30 Double-Unders. The workout will be performed with a Tabata timer. Work for 20 seconds then rest for 10.
WOD Bench Press: 7 Sets of 3 at 40% 1 Rep Max, 2 Sets Close Grip, 3 Sets Normal Grip, 2 Sets Wide Grip. With plenty of bench accessory work! Tuesday Night Musings – by Coach Preston. What’s all the hype? The Reverse Hyperextension (the “Reverse Hyper”) was created by the founder and owner of … Read more
WOD AMRAP in 15 Minutes: 5 Strict Ring Dips, 10 Ring Rows, 15 Pistols. Attention: Remember to save the date for our wedding reception on Saturday, July 28th at Helo – wear your summer dresses/fancy clothes and prepare to come have light hearted night of dancing. It starts at 6 p.m. and this will be … Read more
WOD AMRAP in 17 Minutes: Treasure Island! Julia and Jones’ birthday Wod! Attention: No Powerlifting Class but otherwise come and have some fun!
WOD GFF 14.4 AMRAP in 14 Minutes: 60 Calorie row, 50 Toes to bar, 40 Wall balls 20/14, 30 Cleans 135/95, 20 Muscle-ups. Click HERE for old scores, or just to look at a great picture! Attention: Remember no Powerlifting class this Saturday!
WOD Teams of 2: AMRAP in 20 Minutes: 10 Burpee box jump-overs 24/20, 200 Meter run. Attention: It’s bring a friend day and if you missed the post yesterday, take a look at it! Also, Preston’s Powerlifting class will be cancelled this Saturday.