WOD “GI JANE” 100 Burpee pull-ups for time! Kristin’s (KP) birthday wod! She better show up… Attention: 1 week until the Challenge ends – hang in there! As we posted before, the last day of the logs will be Friday, February 10th to be turned in on Saturday by 12 p.m.! Alecio will be doing … Read more
WOD GFF Teams of 3: AMRAP in 7 Minutes: 50 Bench press 135/95, 50 Bench press 155/105, AMRAP Bench press 185/135, 3 Minutes rest. AMRAP in 7 Minutes: 50 Front squats 135/95, 50 Front squats 155/105, AMRAP Front squats 185/135, 3 Minutes rest. AMRAP in 7 Minutes: 50 Deadlifts 185/135, 50 Deadlifts 225/155, AMRAP Deadlifts … Read more
WOD 18 Minute AMRAP: Teams: 4 Box jumps, 3 Twenty five foot sprints, 4 Kettlebell swings, 4 Burpees, 1 Twenty five foot sprint. Relay style. Today is bring a friend day! Attention: Remember if you are bringing a friend, have them come a little early to have them sign waivers. Don’t be late and don’t … Read more
WOD 4 x 500 Meter Row. 4 Minutes rest between rounds. Attention: Thursday is bring a Friend day and just remember to have anyone come a bit early as they have to fill out a waiver before they can do the wod!
WOD 3 Rounds for reps. AMRAP in 3 Minutes: 30 Double-unders, 20 Wall balls 20/14, 3 Minutes rest. Attention: First, it’s Bring a Friend Thursday! Any members can bring a friend who may be interested all day Thursday for free, just make sure they come a bit before the Wod to sign a waiver! Second, … Read more
WOD 13.2 Open 10 Minute AMRAP: 5 Shoulder to overhead 115/75, 10 Deadlifts 115/75, 15 Box jumps 24/20. Click HERE for past results. Attention: Ben will be coaching a special muscle-up class on Tuesday night at 7:30 p.m. for anyone who is interested in giving it a whirl! Mobility wod monday! Click HERE to listen to … Read more
WOD AMRAP in 8 Minutes: Hang cleans 155/105, Bar over burpees, Reps 3-6-9-12-15-18… Attention: First, to all you Challenge participants – exciting news! The Challenge is officially going to end a smidge early!! Whoohoo – your last day for logs will be Friday, February 10th, and you can get your after pics and measurements done … Read more
WOD GFF 2 Rounds for time: 20 Overhead squats 95/65, 20 Chest to bar pull-ups, 20 Thrusters 95/65, 20 Toes to bar. 15 Minute time cap!
WOD 5 Rounds for time: 10 Dumbbell snatches 70/50, 10 Box jumps 30/24. Attention: On Thursday, February 9th at 6:30 p.m., Alecio will be doing a Macro talk for those that are doing the Challenge and looking for a transition, and/or for any member who may be interested in learning about a different nutrition option … Read more
WOD Teams of 2: 10 Minute AMRAP: Bike for calories, 150′ sled push 3/2 plates. 5 Minute rest. 10 Minute AMRAP: Row for calories, 15 Burpees to a 6 inch target. Score is calories biked and rowed.