Friday, December 9th, 2016
WOD: "Kettlebell Hell" Every Minute on the Minute for 20 Minutes: Minutes 0-4: 10 Russian Swings (53/36) Minutes 5-9: 10 Kettlebell...
Wednesday, December 7th, 2016
Skill/Strength: 15 Minutes to Build to a Heavy Deadlift WOD: Level 3: "Nancy" 5 Rounds for Time: 400 M Run 15 Overhead Squats (95/65)...
Tuesday, December 6th, 2016
Skill/Strength: 12 Minute Skillwork: Box Jumps - Max Height WOD: For Time: Level 3: 100-80-60-40-20 Double Unders 25-20-15-10-5 Toes to...
Monday, December 5th, 2016
Skill/Strength: 15 Minutes to Build to a Heavy: Split Jerk WOD: 12 Minute AMRAP: Level 3: 100' Bear Crawl 10 Pullups 10 Thrusters (95/65)...
Friday, December 2nd, 2016
WOD: 15 Minute AMRAP: 12 Sit Ups 12 Kettlebell Sumo Deadlift High Pulls (53/36) 12 Jumping Squats 6 Burpees 200 M Run ROMWOD Inland...
Wednesday, November 30th, 2016
Skill/Strength: A) 3 x 40 Situps *Rest as needed B) 3 x :30 L-Sit Holds *Rest as needed WOD: Every Minute on the Minute for 15 Minutes:...
Tuesday, November 29th, 2016
Skill/Strength: 15 Minute Skillwork: Chest to Bar Pullups, Kipping/Butterfly Pullups WOD: Level 3: 75 Wallballs (20/14) 75 Calorie Row 75...
Monday, November 28th, 2016
Skill/Strength: 3 x 8 Back Squats *Rest as needed between sets WOD: "RAHOI" As Many Rounds as Possible in 12 minutes of: Level 3: 12 Box...
Friday, November 25th, 2016
It's Black Friday! And we are open all day... Come workout before or after you go shopping, it doesn't matter... just get in here! WOD:...
Wednesday, November 23rd, 2016
WOD: For Time: 10-9-8-7-6-5-4-3-2-1 Level 3: Toes to Bar Overhead Walking Lunges, each leg (45/25) *55 Calorie Row Cash-Out Level 2: Knee...