WOD For time: The Miracle Mile. Run one mile and do some fun exercises along the way! Dress Warm :):)

WOD HERO WOD “DT“ Five rounds for time of: 12 Deadlifts 155/105, 9 Hang power cleans 155/105, 6 Push jerks 155/105. 12 minute time cap. CLICK HERE for past results. In honor of USAF S.Sgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck … Read more

WOD Teams of 3 AMRAP in 20 Minutes: 15/12 Calorie assault bike, 10 Snatches 75/55, 9 Toes to bar. Mobility Wod Monday! How and win to foam roll?  Click HERE to make sure you are doing it correctly! Attention: Congratulations again to our overall Open Winners – Emmanuel Godoy and Jessica Smith! In addition, congratulations … Read more

WOD Teams of 2 For time: 100 Burpee box overs, 100 Calorie row, 100 Slamballs 20/15, 100 Hand release push-ups. Attention: What an awesome night – 17.5 in the books and it was great fun! Congratulations to our overall box winners – Emmanuel Godoy and Jessica Smith! We will be updating the plaque with their … Read more

WOD 10 Rounds for time: 9 thrusters 95/65, 35 Double-unders. Attention:  Important Note for Open Athletes for 17.5 – If you are going to try for RX and you struggle with either the weight or the DUs – you MUST GO in the First 2 Heats! There is a 40 minute time cap, so please … Read more

WOD For time 27-21-15-9 Reps of: Calorie bike or row and box jumps.  

WOD Teams of 2: 4 Minutes max calorie ski, 4 Minutes max rope climb, 4 Minutes max sandbag ground to shoulder, 4 Minutes max Toes to bar. Score is total reps. One person works while the other rests. 30 Seconds rest between movements. Attention:  This Friday will mark the final Open wod and we hope … Read more

WOD 5 Rounds for time: 10 Back squats 135/95, 20 Sit-ups, 30 Double-unders. 10 Minute cap.  

WOD AMRAP in 10 Minutes: 8 Clean and jerks 155/105, 4 Muscle-ups. Mobility wod Monday!! The reason you get tennis elbow from pull-ups, muscle-ups or rope climbs.  A must see entertaining video.  Click HERE for video. Attention:  Remember to get your scores in for 17.4! Also, last week of the Open and we will be … Read more

WOD In teams of 2-4: 1 Mile sled drag and sand bag carry for time. Attention:  Another awesome night with 17.4! Just wanted to say thank you to everyone who helped to make the event go smoothly with set-up, judging, and all the clean-up!! A few people will be going at 11 a.m. who couldn’t … Read more