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WOD 5 Rounds for time: 30 Double-unders, 15 Snatches 75/55. 10 Minute time cap. Attention: On Monday there will be a regular schedule except there will not be a 6:30 p.m. Wod.  On Tuesday there will only be 1 wod followed by our 2nd annual Mile beer run (or pop run) and if people want … Read more

WOD AMRAP in 18 Minutes: 18 Calorie row, 15 Box jump overs 24/20, 12 Russian kettlebell swings 70/53, 9 Reverse burpees.

WOD Push Press: 4 Sets of 10 Repetitions, 2-3 Minutes rest between sets. Attention: Ben will be working on the snatch in the olympic lifting class!  Come get your snatch on!

WOD AMRAP in 15 Minutes: 5 Strict toes to bar, 10 Dumbbell snatches 70/50, 15 Pistols. Mobility wod Monday! Should you use a weight belt and why?  The answer is probably not.  Click HERE to find out why in this short video! Attention: First, for the 4th of July there will be our Second Annual … Read more

WOD 3 Rounds for time: 10 Power cleans 155/105, 400 Meter run, 40 Double unders. Attention: A few members and a couple of your coaches are doing the Daybreak Triathlon tomorrow if anyone wants to cheer! The Sprint Distance starts at 8 a.m.! Class schedule will be normal and Preston is teaching the Bench at … Read more

WOD GFF “Liftoff” AMRAP in 15 Minutes: 25 Pull-ups, 50 Calorie row, 100 Overhead squats 45/35, 50 Box jumps 24/20, 25 Pull-ups.

WOD Teams of 2: AMRAP in 7 Minutes: 100 Meter Run, Kettlebell  front rack 53/35, One partner runs 100 meters while the other holds the kettlebells in the front rack. Then switch. 2 Minute break. AMRAP in 7 Minutes: 12/15 Calories assault bike, Kettlebell front rack 53/35, One partner bikes 12/15 calories while the other … Read more

WOD 5 Rounds for time: 20 Hand release push-ups, 12 Deadlifts 225/155. 10 Minute time cap.

WOD 5 Rounds for max reps: 15 Seconds dumbbell hang squat cleans 40/30, 45 Seconds rest, 15 Seconds burpees to 6 inch target, 45 Seconds rest, 15 Seconds knees to elbows, 45 Seconds rest. Attention: Ben is continuing with the Snatch at the 7:30 pm class!  

WOD 4 Rounds for reps: 3 Minutes to row 30/22 calories. With remaining time complete as many reps as possible of handstand push-ups. Rest 2 minutes between rounds. Mobility wod monday! Proper rowing technique.  Click HERE for a breakdown of efficient rowing. Attention: Awesome job to those of you doing the Challenge – people are … Read more