Saturday WOD Bring a friend!! In teams of two, complete: 100 Pull-Ups 300 Meter Farmer’s Carry (heavy, swap weights as often as needed) 100 Wall Ball Shots 300 Meter Farmer’s Carry 100 Burpee Box Jump-Overs (24″/20″) 300 Meter Farmer’s Carry Partition the reps however you would like.Read More

Fitness A. Four sets of: Bench Press x 6-8 reps Plank from Elbows x 45-60 seconds Ring Rows x 8-10 reps Rest 30 seconds if needed B. Complete 5 rounds of: 20 Kettlebell Swings 20 Push-Ups Performance A. Every 3 minutes, for 15 minutes (5 sets): Bench Press x 2 reps Rest 2-3 minutes Build to...Read More

Performance & Fitness Partners alternate whole rounds for time and complete four rounds each of: Row 250 Meters Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm Goblet Squats x 10 reps Run 300 Meters (Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a...Read More

Fitness A. Four sets of: Dumbbell Walking Lunges x 20 steps Single Arm Dumbbell Row x 10 reps each arm Plank Hold x 45 seconds 30 Second rest if needed B. In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of: 20 Kettlebell Swings 15 Wall Ball...Read More

Fitness A. Five sets of: Barbell Shoulder Press x 8-10 reps Flutter Kicks x 30-45 seconds Bottom’s Up Kettlebell Carry x 50 feet each arm Rest 30 seconds if needed. B. Complete as many rounds and reps as possible in 8 minutes of: 5 Strict Pull-Ups 10 Single-Arm Dumbbell Snatches 200 Meter Run Performance A....Read More

Fitness A. Five sets of: Kettlebell Swings x 20 reps Dumbbell Front Squats x 8-10 reps Ring Rows x 8-10 reps Rest 30 seconds if needed   B. Two sets for times of: Burpees x 15 reps 300 Meter Run Rest 2 minutes Performance A. Every 2 minutes, for 20 minutes (5 sets of each):...Read More

Please remember, our gym will be closed this weekend due to the USA Weightlifting Course! Enjoy the outdoors, get out and play!! See y’all Monday!!Read More

The gym will be closed this weekend due to our USA Weightlifting Course! Fitness A. Four sets of: Front Squat x 6-8 reps Strict Pull-Ups x 6-8 reps Double-Under Practice x 60 seconds Rest 30 seconds if needed. B. In teams of two, alternate every 20 calories, and Row for as many calories as possible...Read More

Fitness A. Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Turkish Get-Ups x 2 reps each arm Minutes 3-4, 9-10 & 15-16: Alternating Pistols x 12-20 reps Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time B. Against a two-minute running clock, complete as many reps as possible of:...Read More

Fitness & Performance A. Four sets of: Bulgarian Split Squat x 6-8 reps each leg Plank Hold x 60 seconds Rest 30 seconds if needed. B. Five rounds for time of: Dumbbell Complex* x 5 reps Toes to Bar x 10 reps *One rep of the Dumbbell Complex = Start from the plank with dumbbells...Read More