WOD 5 Rounds for reps: 1 Minute Sumo deadlift high-pull 75/55, 1 Minute box jumps 20, 1 Minute 10 meter sprints, 1 Minute rest. Attention: 3 Big things coming Sept. 1st! First – we will be offering a Ladies Only Fitness Class called Helo Hi-Kicks that will be offered twice a week Tues/Thurs, at 10:15 … Read more

WOD “Tabata Something Else” Pull-ups, Push-ups, Sit-ups, Squats. 20 seconds of work followed by 10 second break. Attention: Preston is teaching the Squat in the Powerlifting Class. The Grid League (“NPGL”) will be in town and Alecio is able to get free tickets, so if you are interested, let him know! 

WOD GFF For time: 400 Run, 30 Snatches 95/65, 400 Run, 30 Overhead squats 95/65, 400 Run, 30 Thrusters 95/65.

WOD 30 Minute AMRAP: Bike of the assault nature 15/12, Sandbag carry 150 feet (Choose weight), Sled drag 150 feet 3/2 plates, 10 Burpees.

WOD 3 Rounds for time: 21 GHD Sit-ups, 15 Squat cleans 135/95, 9 Muscle-ups. Attention:  We are still collecting funds for the softball teams, so please get your money in by Friday!

WOD Teams of 2: 18 Minute AMRAP, 1 Calorie row, 1 Kettlebell swing 53/35, 2 Calorie row, 2 Kettlebell swings 53/35, Partners will continue this sequence until the 18 Minutes is up.  One partner works while the other rests. Attention: Ben will be coaching the Hang Clean tomorrow at the Oly class – for all … Read more

WOD “Diane” 21-15-9 Reps of: Deadlifts 225/155, Handstand push-ups. Click HERE for past results! Mobility wod monday!! The head position in the deadlift.  Is your head in the correct spot?  Click HERE to find out. Attention: A big thank you to those that donated to the 31 Heroes Project and it was a great wod … Read more

WOD “31 Heroes” Teams of 2. AMRAP in 31 Minutes: 8 Thrusters 155/105, 6 Rope climbs 15′, 11 Box jumps 30/24. One athlete works the amrap and the other completes a 400 meter sandbag run 25/45.  Then they switch. On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single … Read more

WOD 10 Minute AMRAP: 30 Double-unders, 20 Ab mat sit-ups, 10 Dumbbell snatches 80/40. Attention:  Names will be going up next week for the 2 softball teams and we are hoping to have everyone’s money collected by the end of next week! 

WOD For time: 18-15-12-9-6-3 reps, Pull-ups, Wall balls 20/14, Burpees. Attention: Remember 31 Heroes Wod will be going on Saturday morning at the box! Also, if you want to hang around afterwards, feel free as we will throw some hamburgers and hot dogs on and be chillin:)