Workout of the Day

Tuesday 150901- Beginner

A. Romanian Deadlifts 3×8-10 reps B. One minute at each station, for 24 minutes (6 rounds): 1. Row 200/150 m 2. Plank Hold (on Forearms) 3. Shoulder to Overhead (75/53) 4. Ring Rows (Elevate feet to make the rows more… Read more »

Tuesday 150901 – Competition

Upcoming Schedule Change for Labor Day Weekend: There will only be one session on Friday at 5:30 PM for class and Sunday Class is cancelled. Please pre-register for classes accordingly. Warm up as needed then, A. Every minute, on the… Read more »

This Week’s Endurance WOD

2 rounds for total reps: 90 seconds Wall Balls (20/14) 30 seconds Rest 90 seconds Box Jumps with Step Down (24/20) 30 seconds Rest 90 seconds AbMat Sit ups 30 seconds Rest 90 seconds Double Unders 30 seconds Rest 90… Read more »

Monday 150831 – Competition

Upcoming Schedule Change for Labor Day Weekend: There will only be one session on Friday at 5:30 PM for class and Sunday Class is cancelled. Please pre-register for classes accordingly. Warm up: 1000 m Row at 14-16 spm A. Paused… Read more »

Sunday 150830 – Competition

Warm up: Your choice A. 3 Position Snatch 5x(1+1+1) – 60%,65%,70%x3 Work from Floor, to knee, to hip. Focus only on speed and positions today. B. “Nate” 20 minute AMRAP: 2 Muscle Ups 4 Strict Handstand Push ups 8 Kettlebell… Read more »