WOD With a 12 Minute clock: Burpee box jump-overs 24/20. Run one mile. Athletes must get as many burpees as possible before running the mile.  Each athlete will decide when to go for their mile run.  It must be completed before the 12 minute clock is up. Score is number of burpees. Attention:  We will … Read more

WOD Attention: Deadlift: 10-8-6-4-2. Then for time: Unbroken toes to bar: 12-10-8-6-4-2. Attention: Ben is teaching The Snatch at the Olympic Lifting Class.  

WOD For time: 30 Snatches 95/65, 30 Clean and Jerks 95/65, 30 Thrusters 95/65. Attention: Several members have asked to order some items from Rogue.  If you would like to add anything to the Order, please let Alecio know right away.  

WOD Teams of 2 against another team of 2. 15 Minute clock: Team 1 performs as many tire flips as possible, Team 2 assaults bikes for calories 40/30. When team 2 finishes their calories on the bike the teams switch movements.  Score is total number of tire flips. Chad stopped in again today and wanted … Read more

WOD “Michael” Three rounds for time of: Run 800 meters, 50 Hip Extensions, 50 Sit-ups. In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. Attention: These are the names of the individuals we are putting in for 2 softball teams in the fall: Boys – Steve, … Read more

WOD “Horton” 9 Rounds for time with a partner: 9 Bar muscle-ups, 11 Clean and jerks 155/75, 50-Yard buddy carry. CHALLENGE WINNERS BELOW!! Share the work with your partner however you choose with only one person working at a time. U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat … Read more

WOD “White” Five rounds for time of: 3 Rope climb, 10 Toes to bar 21 Walking lunge 45/35 Run 400 meters. U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October … Read more

WOD Hero Wod “Coe” Ten rounds for time of: 95 pound Thrusters, 10 reps 10 Ring push-ups. Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of … Read more

WOD Teams of 3: AMRAP 18 Minutes: 8 Box jumps 24/20, 3 Sprints, 4 Kettlebell swings 70/53, 4 Burpees. 1 Sprint. Attention:  Happy 4th of July! First, one Wod at 10 a.m. then the Beer Mile for anyone who wants to give it a whirl.  We are providing the refreshments. It all should be fun:) … Read more

WOD 4 Rounds of: 20 Yard sled pull, 30 Yard sandbag carry, 30 Yard sprint. Out and back constitutes 1 round. Mason wanted it! Attention:  Whole30er’s you made it Congratulations! Julia will see you tomorrow! Also, Preston will be coaching the Powerlifting Class at 8 a.m. – again no need to sign up and just … Read more