WOD

Reminder Only Noon & 6:15pm classes, plus open gym 4-6:15pm   “Forrest” 3 Rounds for Time 20 L Pullups 30 Toes To Bar 40 Burpees... Read More

Partner WOD 60 Back Squat {no rack} 100 Double Unders 50 Clean & Jerk 100 Double Unders 40 Front Squat 100 Double Unders 30 Shoulder... Read More

Feeling extremely fortunate to have been nominated for Entrepreneur of the Year at the 2013 Celebration of Excellence sponsored by Enterprise Bank. None of this... Read More

Hang Clean & Jerk – 20 Minutes to work up to max 2 rep set for the day Back Squat 5-5-5-3  

21-15-9 Deadlift (225, 155) Toes to Bar Box Jump (30, 24) Double Under

Push Press 3-3-3-3   3 Rounds For Time 12 DB Push Press Left Arm 15 Burpees 12 DB Push Press Right Arm  

“Barbara” 5 Rounds for time, Rest 3 Minutes between each round 20 Pullups 30 Pushups 40 Situps 50 Squats

25 Hand Release Push Up 100 Double Unders then 5 Rounds 20 Wall Ball Shots (20, 14) 200M Plate Carry (45, 35) then 25 Hand... Read More

AMRAP 20 Minutes 25 Sit Ups 400m Run 8 Push Jerk (155, 115) ~post results to comments.

5 Rounds Rotate on the Minute Goat Movement 1 Goat Movement 2   Rest 2 Minutes   5 Rounds Rotate on the Minute Goat Movement... Read More