WOD GFF “Freedom Sauce” AMRAP in 3 Minutes: 21 Overhead squats 95/65, 21 Burpees over the rower, Max cals on the rower. Rest 3 Minutes. AMRAP in 3 Minutes: 18 Overhead squats 115/80, 18 Burpees over the rower, Max cals on the rower. Rest 3 Minutes. AMRAP in 3 Minutes: 15 Overhead squats 135/95, 15 … Read more

WOD 4 Rounds: 25 Weighted sit-ups, 25 Hip extensions, 25 Flutter kicks, 25 Good mornings, 25 Seconds L-sit.

WOD 10 Minutes to find 1 RM clean and push jerk. Then Grace: 30 Clean and jerks for time 135/95. 5 Minute time cap. Click HERE for past results! Attention:  Congratulations to Chad H. as we are pleased to announce that they had just had a baby girl who weighed in at 6 pounds 12 … Read more

WOD EMOM for 20 Minutes: Odd minutes row 16/13 calories, Even minutes 7 handstand push-ups. Attention:  We will be supporting the Candy Cane Corner this year for Christmas! It’s a program supporting families in need and children run by the Road Home and the YMCA! We will have a Christmas tub/box designated for donations and … Read more

WOD Teams of 2: 5 Minutes max sandbag ground to shoulder, 5 Minutes max 150′ sprints, 5 Minutes max rope climb. (Remember to wear long pants and socks!) Mobility wod Monday! Why do you have plantar fasciitis and what can you do about it.  Click HERE for all your answers! Attention:  Had an awesome time … Read more

WOD 1. 7 Minutes of burpees and ROMWOD. OR 2. 7 Minutes of easy row and ROMWOD. (Bringing your own candles and lavender is optional:)) Have you heard me talk about ROMWOD?!?!  I bet you haven’t.  So here it goes.  I heard all the hype about romwod and was very reluctant to give it a … Read more

WOD GFF 5 Rounds: 20 Wall balls 20/14, 12 Sumo deadlift high-pull 75/55, 20 Reverse lunges 75/55, 12 Box jumps 24/20.

WOD 5 Minutes to complete: 50 Calories on rower, 1 Round of Cindy, With remaining time as many cleans as possible 135/95. REST 5 Minutes. 5 Minutes to complete: 30 Calories on rower, 2 Rounds of Cindy, With remaining time as many cleans as possible 165/115. REST 5 Minutes. 5 Minutes to complete: 10 Calories … Read more

WOD AMRAP in 12 Minutes: 5 Toes to bar, 10 GHD sit-ups, 20 Seated ab twists with med ball 20/14. Attention: Congratulations to Daniel Sloan and his wife, Jaime, on their new baby! Also, Christmas party this Saturday, there will be fun, food, great prizes, and a couple of twists – be there or be … Read more

WOD Sumo Deadlift 4 sets of 12 reps. Handstand push-up conditioning. Attention:  For the Christmas Party on the 10th which starts at 6 p.m. with the White Elephant Bingo – friends and family are welcome, all we ask is that for anyone who is playing Bingo you must bring a White Elephant prize to play … Read more