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!
WOD Happy Thanksgiving! 18 Minutes Teams of 2 relay style: 10 Russian kettlebell swings 70/53, 75 Foot bear crawl, 5 Burpees, 75 Foot bear crawl. Attention: Only 1 wod at 9 a.m.! Rowing heats start at 6 a.m., make sure you make your heat on time and for the 6 a.m.’ers, be there by 5:50 … Read more
WOD 4 Rounds for time: 12 Chest to bar pull-ups, 12 Snatches 135/95. 12 Minute cap. Attention: No 6:30 p.m. Wod, although there will be a Kids’ class at 7:30 p.m. Also, the first heat doing the Half Marathon Row will start at 4:30 p.m. (Alecio will be there around 4 p.m.). Bring something to … Read more
WOD 10 Minutes for max calories: Odd minutes partner 1 completes 1 rope climb and partner 2 completes max calories on the bike. Even minutes they switch jobs. Rest 1 Minute. 10 Minutes for max calories: Odd minutes partner 1 completes 1 150′ sled push 3 plates/2 plates and partner 2 completes max calories on rower. … Read more
WOD AMRAP in 15 Minutes: 30 Double-unders, 15 Squat cleans 115/75. 30 Double-unders, 15 Ring dips. Attention: First, Thanksgiving Week is upon us and we will have a shortened schedule so people can enjoy the holiday! Starting on Wednesday night, there will be no 6:30 p.m. Wod. On Thursday (Turkey Day), while the Rowing Half … Read more
WOD Teams of 2: 7 Minute AMRAP: 12/10 Cals on the bike, 10 Slam balls 25/20. 2 Minute break. 7 Minute AMRAP: 10 10 Meter sprints, 10 Box jumps 24/20. One partner works the other rests! Attention: We made the charitable donation to The Road Home today! Because of all of you who signed up to … Read more
WOD GFF For time: 15 Clean and jerks 135/95, 30 Toes to bar, 500 Meter row, 30 Toes to bar, 15 Clean and jerks 135/95. Attention: We are donating to The Road Home (not The Road House :)) tomorrow for their Thanksgiving meals, so if you are doing the Turkey Half Marathon Row, if you could … Read more
WOD EMOM for 14 Minutes: 10 Deadlifts at 65% of 1 rep max, 10 Burpee box jump overs. Attention: If you are signed up for the Turkey Row next week, if you could get in your $35 this week, that would be great as we are making our donation to the Road House on Friday … Read more
WOD For time: 40 Thrusters 95/65, 40 Pull-ups, 40 Wall balls 20/14. 9 Minute time cap. Attention: Top Golf at 7:30 p.m. – adults only, come and have fun! Also, for those doing the Turkey Row, if you get in your funds by Friday, that would be great as we are writing the check to … Read more