Wod Blog

WOD AMRAP in 12 Minutes: 30 Double-unders, 12 Lateral burpees over bar. Attention:  Here are your Coaching Assignments for the Challenge:  Coach Alecio – Bobbi, Clay, Katie, Kim B, Dave B; Coach Manny – Mason, Brett, Jenn S, Mari; Coach Jess – Mandy, Melissa, Jake P, McKiller; Coach Julia – Alana, Reece, Mallory, Ryan, Schantell, … Read more

WOD For time: 55 Deadlifts 225/155, 55 Box jumps 24/20, 55 Calorie row, 55 Kettlebell swings 53/35. 16 Minute cap.

WOD 30 Rounds for time: 5 V-ups, 3 Handstand push-ups, 1 Overhead squat 115/80. 20 Minute time cap. Bobbi’s B-day Wod. Attention: Good job to everyone that started the challenge! We will be assigning coaches on the Wednesday night post with emails so then you can text them questions! Ben will be teaching the Snatch … Read more

WOD For load: Hang clean 3-3-3-3, Hang squat clean 3-3-3-3. Attention:  Congratulations to Mason and Mic as they are expecting! Also, the Challenge starts today and for those of you who still need measurements done – Julia will be at the box just before 5:30 to do them and after as well as during the 6:30 … Read more

WOD Teams of 3 45 Minute AMRAP: Max Calories Bike or Ski. Each member must accumulate 15 difficult Handstand push-ups. Attention:  There will be no 8:00 a.m. Powerlifting Class.  Also, if you are doing the Challenge make sure you get your money in and your photos/measurements before Monday! Coaches are doing it to in a … Read more

WOD AMRAP in 12 Minutes: 1 Squat Snatch 155/105, 3 Clean & Jerks 155/105, 30 Double-unders. Main site. Attention: We are very excited for everyone doing the Challenge.  If you had a work obligation and truly couldn’t make it, we will be doing the talk again after the 5:30 p.m. class (so around 6:30 p.m.) … Read more

WOD Teams of 2: AMRAP in 20 Minutes: 250 Meter row, 100 Meter sandbag sprint. One athlete works the other rests.  Attention: There will be no 6:30 pm wod because we will be doing the talk for the Challenge – if you want to do the Challenge you must attend the talk!

WOD AMRAP in 15 Minutes: 20′ Dumbbell front rack lunges 50/35, 10 Burpees, 20 Dumbbell front rack lunges 50/35, 10 Chest to bar pull-ups. Attention:  First, the nutrition talk for the Challenge that starts this Monday is this Thursday at 6:30 p.m. We recommend that everyone come to this talk if you want to do … Read more

WOD For max reps: 1 Set of unbroken wall balls 20/14. We also have a good amount of Bulletproof work! Happy Birthday Coach Manny – We love you and are lucky to have you at the box! Attention:  First, Ben will be teaching the Snatch at the Olympic Lifting Class (the Open is around the … Read more