WOD Jessica Smith’s B-day wod! 2 Rounds for time: 32 Calorie row, 32 Lunges with plate overhead 45/25, 32 Burpees onto a plate, 32 Pull-ups. 20 Minute cap. Click HERE for past results.

WOD For time: 50/40 Calorie assault bike, 50 Thrusters 95/65. Attention: Ben will be building up to a 1 rep max snatch in the oly class!

WOD 3 Rounds for time: 800 Meter run, 7 Sumo Deadlifts 315/225, 6 Wall walks. Mobility wod Monday!  The sumo deadlift set-up.  Click HERE to learn how.  

WOD Teams of 3: For Time: 75/60 Calorie row, 75/60 Calorie bike or ski, 75 Snatches 115/75, 75/60 Calorie row, 75/60 Calorie bike or ski, 75 Clean and jerks 115/75, 75/60 Calorie row, 75/60 Calorie bike or ski. Attention:  Preston is coaching the deadlift at the 8 a.m. class! Come in and have some fun … Read more

WOD AMRAP in 15 Minutes: 10 Dumbbell 50/35 step-ups 24/20 , 10 Ring rows. Attention:  Congratulations to Trent and Krystal! They are registered at Amazon and Target for anyone who was inquiring! 

WOD Teams of 2: 80 Sandbag cleans, 160 GHD Sit-ups. For Time. Attention:  Remember, there is only one evening wod at 4:30 p.m.! Hope you got your shirt order in! 

WOD “The Ghost” 6 rounds of:1 Minute of rowing,1 Minute of burpees,1 Minute of double-unders,1 Minute rest. Click HERE for past results! Attention:  First, we are going to be ordering special edition Murph shirts this year (Murph is a benchmark Hero wod done over the Memorial Day long weekend)! Below is just a basic outline … Read more

WOD 4 Rounds for time: 21 Wallballs 20/14, 18 Pull-ups, 15 Kettlebell swings 53/35, 12 Handstand push-ups. Click HERE for past results. Attention:  Ben is coaching the Snatch at the 7:30 p.m. class so come in and get after it!   

WOD Back Squat: 5-5-5-5-5. With a 3 second pause at the bottom. Then 500 Meter row. Mobility wod monday! Great little exercise to increase your ankle flexibility before you squat.  Click HERE. Attention: We had a great weekend with a fun guy’s night, trail run, and mountain meltdown training – looking forward to more fun … Read more

WOD Master’s On Line Qualifier For time: 21-15-9, Shoulder to overhead 135/95, Chest to bar pull-ups. Attention:  Preston will be teaching the deadlift at 8:00 a.m.  Ragnar folks can do the trail run at 12:00 p.m. (text Alecio for  the address) and Trent’s party starts at 7 p.m.  On Sunday there’s a training run in … Read more