Wod Blog

WOD 12 min AMRAP: 1 squat clean – 225/155, 8 Bar Over Burpees, Squat Cleans go up by 1 each Round. Attention: There will be a Holiday Schedule this weekend for Labor Day! There will be no Powerlifting Class on Saturday but the regular 9 a.m. and 10 a.m. wods, there will be no Open … Read more

WOD AMRAP in 20 Minutes for quality: 50 Unbroken Double unders, 5 Turkish get-ups each arm 53/35, 25 GHD Sit-ups, 25 second L-sit on paralettes Attention: The Festivus Games are October 14th! More information will be forthcoming!

WOD “Jackie” 1000 Meter row, 50 Thrusters 45/35, 30 Pull-ups.

WOD Partner Wod AMRAP in 20 Minutes: 6 Rope climbs, 36 Hang cleans 135/95, 400 Meter partner run with medball 30/24. The run is done together with one medball. The work can be split up however partners want. Attention: Congratulations to Sandra! She just finished up 3 months of hard work with a dedicated effort … Read more

WOD For time: 30 Back squats 135/95, 30 Handstand push-ups, 20 Front squats 135/95, 20 Strict handstand push-ups, 10 Overhead squats 135/95, 10 Deficit strict handstand push-ups 4″/2″. Attention:  First, we will be doing the Fantasy Football Draft this Tuesday night at 7:30 p.m. at the box, and there will be no Olympic Lifting Class. … Read more

WOD For time: 200 Meter run, 5 Sandbag cleans, Max unbroken ring rows. Repeat the triplet until you complete 100 reps of ring rows. Attention:  Preston will be squatting in the Powerlifting class at 8 a.m.! Please make sure you sign up and be ready to squat. We are going to make a hat order … Read more

WOD GFF 18 Minute AMRAP: 16 Dumbbell snatches 50/35, 8 Dumbbell overhead walking lunges right arm 50/35, 8 Dumbbell overhead walking lunges left arm 50/35, 16 Burpee box overs 24/20. Attention: We got some additional V-necks in – they are selling like hotcakes so come in and get them fast – there is grey or … Read more

WOD 3 Rounds for time: 400 Meter Run, 20 Kettlebell squats 53/35, 30 V-ups. 15 Minute Time Cap. Attention: First, please sign up for classes – if you have an active account and aren’t signing in, if the wod is full when you arrive, you may get told to go to the next class and/or lose your … Read more

WOD 3 Rounds for time: 39 Double-unders, 9 Clean & Jerks 135/95, 9 Pull-ups, 9 Box jumps 24/20. Stephanie J.’s B-day wod! 9 Minute time cap. Attention:  First Co-Ed Softball game is tonight at 7:00 p.m.! Please show up by 6:30 p.m. and we will be playing on the green field.  The address is: on … Read more