Strength: Wendler bench press WOD: 3 rounds for time 800m row 2 minute rest Parking lot perimeter run 2 minute rest If the class is too big, then half start […]

Strength: Wendler Deadlift WOD: 5 rounds for time 5 KBS (70/53) 10 toes to bar 5 KBS 10 pullups    

Strength: Wendler shoulder press  Strict pullups between every set of presses. 3 levels to choose from, but each will be done in a strict, controlled manner. If you can do […]

Strength: 10 second bottom pause (at the bottom) squats. 3 singles. Add some weight every rep, so don’t go too heavy on your first one. Wendler back squat WOD: 15 […]

“Mash Potatoes Mash Up” partner WOD Both work together to complete: 50 clean & jerk (135/95) 100 burpees 50 KBS (53/35) 100 wallball (20/14) 50 toes to bar 100 deadlift […]

*****Heads Up***** We will be hosting a turkey WOD this Thursday at 9am, and only 9am, to pre-burn those extra calories you might take in. We will also be closed […]

*****Heads Up***** We will be hosting a turkey WOD this Thursday at 9am, and only 9am, to pre-burn those extra calories you might take in. We will also be closed […]

*****Heads Up***** We will be hosting a turkey WOD this Thursday at 9am, and only 9am, to pre-burn those extra calories you might take in. We will also be closed […]

Happy birthday Tom “Reber’s Filthy 50” 50 shoulder to overhead (95/65) 50 box jumps 24″ 50 chin ups 50 burpees 50 KBS (53/35) **every 5 minutes complete a tower run. […]

   Have you seen Laura? Missing for over 6 months. Strength: Wendler bench press Partner WOD: 1600m row. While one works, the other holds 6 inches. Once you cant hold […]