Saturday, February 28, 2015


Let's get in and get a GOOD workout... then enjoy a fabulous WEEKEND!!

8am WOD Today!!!

Friday, February 27, 2015



Warm Up:
2 Rounds
Bear Crawl to end of Building
Jog Back
30 Walking Lunges (each leg)

4 Rounds For Time:
Row 500m
10 Overhead Squats (135/95#)

*Time to work on those overhead squats Jeff :)

**See you All tomorrow Morning for a awesome 8am WOD!!

Thursday, February 26, 2015


Warm Up:
EMOM for 6 Minutes
You pick the weight
5 Push Press
5 Hang Cleans
5 Deadlifts

Let's work on handstands.. and handstand walks!

3 Rounds for time of:
15 Wall Balls
15 KettleBelll Swings
15 Hang Cleans (115/75#)
3 Wall Climbs

*If your hands are toast from yesterday... Substitutions will be made :)

Wednesday, February 25, 2015


Not a chipper... but I have a feeling this is going to hurt!

Warm Up:
 5 100m Rowing Sprints
20 Burpees
20 Jumping Pull Ups

For time:
50 Pull Ups
Run 400m
21 Thrusters (95/65#)
Run 800m
21 Thrusters (95/65#)
Run 400m
50 Pull Ups

**Hope to see some of you at yoga/mobility tonight!!! These are two of the more "advanced" students... preforming the Scorpion ;)

Tuesday, February 24, 2015


Warm Up:
Rin 1 Mile 
3 Rounds 
25 Double Unders
10 Push Ups 

Glutes and Lower Back 


For max rounds
Max rounds in 3 minutes of
3x Power snatch (115#/75#) + 7 Burpees
Rest 2:00 after completion
Max rounds in 3 minutes of
3x Power clean (135#/95#) + 7 Box jumps (24/20")
Rest 2:00 after completion
Max rounds in 3 minutes of
3x Deadlift (225#/155#) + 7x Knees to elbows

Monday, February 23, 2015


Who's ready to get their butt kicked!!??

Warm Up:

4 Rounds
10 Tire Flips
15 KettleBell Swings (35/26#)

 "Fight Gone Bad"

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Saturday, February 21, 2015



***Running Club 6:45 Meet at Recoil


1 round
Row 250m
21x Sumo Deadlift high pull (95/65#)
Row 500m
21x Sledgehammer tire hits
Row 750m
21 Tire Flips
Row 1000m
21 Walking Lunges
Row 1500m