• 100427 Tuesday

    100427 Tuesday

    Strength/Skill Work: Front squat WOD 3 Rounds of: 1 minute wall ball shots 1 minute double unders 1 minute sit-ups 1 minute rest Post total reps to comments.

    Read More...
  • 100426 Monday “The Hangman”

    100426 Monday “The Hangman”

    Strength/Skill Work: Push press WOD 3 Rounds for time of: 15 hang power cleans 15 burpees Use ~80% of your hang power clean not to exceed 135/95lbs.

    Read More...
  • 100425 Sunday Discussion “When to ‘Go Light’”

    100425 Sunday Discussion “When to ‘Go Light’”

    We push our bodies hard each week to reap the benefits of recovery. Tax yourself by approaching your capacity and it rewards you with an increased capacity. However, sometimes you push beyond yourself, or push the wrong ways and end up with an ache or pain. This happens but should not be considered a normal […]

    Read More...
  • 100424 Saturday “Pair”

    100424 Saturday “Pair”

    Strength/Skill Work: 4x400m run with 2 minutes rest between each Partner WOD AMRAP in 10 minutes of: 40 sit-ups 30 squats 20 push-ups 10 pull-ups. Only one person can work at a time. As a team complete the above reps and split the reps up as you wish. New Class Time: Beginning next Monday, April […]

    Read More...
  • 100423 Friday “D-Box”

    100423 Friday “D-Box”

    Strength/Skill Work: Back squat WOD 21-15-9 Deadlift (60-70% 5RM not to exceed 225/165lbs) Box Jumps (24/20″) For Time. New Class Time: Beginning next Monday, April 26th, we will be adding a 4:30-5:30pm class on Mondays and Wednesdays. Pleaseemail Shanna if you are interested in reserving a spot in this class. Also please do not forget […]

    Read More...
  • 100422 Thursday “Sandpiper”

    100422 Thursday “Sandpiper”

    Strength/Skill Work: Hang clean WOD AMRAP in 12 minutes of: 21 Kettlebell swings (53/35lbs) 100m sandbag sprint (50lbs/25lbs) New Class Time: Beginning next Monday, April 26th, we will be adding a 4:30-5:30pm class on Mondays and Wednesdays. Please email Shanna if you are interested in reserving a spot in this class. Also please do not […]

    Read More...
  • 100421 Wednesday “Double Jackson”

    100421 Wednesday “Double Jackson”

    Strength/Skill Work: Shoulder Press WOD 5 Rounds of: 20 thrusters (bar weight only 45/35lbs) 20 push-ups For time. This workout was last done on 100122. New Class Time: Beginning next Monday, April 26th, we will be adding a 4:30-5:30pm class on Mondays and Wednesdays. Pleaseemail Shanna if you are interested in reserving a spot in […]

    Read More...
  • 100420 Tuesday “Stairway to Heaven”

    100420 Tuesday “Stairway to Heaven”

    Strength/Skill Work: Overhead squat WOD 20 Power cleans (70% of power clean 1RM not to exceed 135/95lbs) 100 ft walking lunge 15 Power Cleans 100 ft walking lunge 10 Power cleans 100 ft walking lunge 5 Power cleans 100 ft walking lunge For time. This work-out was last done on 100126. New Class Time: Beginning […]

    Read More...