WOD Back Squat: 1-1-1. Strict Handstand Push-ups: 3 Sets of max reps. Mobility Wod Monday! Strict handstand push-ups!  The most common fault I see in the strict HSPU is addressed in this short video!  Click HERE for the video! Attention: Make sure and sign up  for the Golf Tournament – we have a few spots still … Read more

WOD Whohoo!!!! ADVENTURE ISLAND is on Deck finally! Come in for Julia and Jones’ Belated B-DAY WOD! It’s a lot of fun, with a little bit of everything and  a lot of a pain in the derriere set-up for Alecio:):):)  If you haven’t tried it out yet come on in, ask Juice – it’s a … Read more

WOD “GFF” FRAN 21-15-9, Thrusters 95/65, Pull-ups. 8 Minute time Cap. Click HERE for past results. Attention: We are getting our golf numbers up but we need at least 30 committed people who have paid by end of day on Monday to go forward with the tournament so round up your peeps!

WOD AMRAP in 15 Minutes: 20 Sit-ups with dumbbells 35/50, 18/15 Calorie row, 10 Box jumps 34/28.  

WOD 3 Rounds for time: 600 Meter run, 30 Dumbbell snatches 50/35, 50 Double-unders. Attention:  We are presently collecting money for those of you who signed up for the Golf Tournament on August 12th! Please get your funds ($25) to Alecio by this Saturday!! It will be a great time and a lot of fun!!

WOD 4 rounds for reps: Amrap in 4 minutes: 5 push-ups, 5 air squats, 5 burpees 3 minute rest