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WOD for FEB. 7th

Back Squat week 3 of 8 E3MOM x 15 minutes 5 @ 70 +10# WOD: For time 20/15 calories, Assault 50 wall balls Rx:20/14 20/15 calories, Assault

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WOD for FEB. 6th

Never give in and never give up. – Hubert H. Humphrey KB cleans EOMOM x 10 minutes Even : 5 KB single arm cleans (R) Odd: 5 KB single arm cleans (L) WOD: AMRAP 15 100m run 8 single arm (R) KB clean & press 8 single arm (L) KB[…]

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WOD for FEB. 5th

With the new day comes new strength and new thoughts. _ Eleanor Roosevelt E5MOM x 35 minutes 300/200m row S:250/150m 8 Power snatches Rx:95/65 S:75/55 12 burpees over the bar 8 SDLHP *score is slowest round No classes for 6:00AM or 7:00AM. We will be open from 9:00AM onward unless[…]

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WOD for FEB. 4th

What you do today can improve all your tomorrows. – Ralph Marston E2MOM x 12 minutes snatch deadlift to knees: pause continue to power position: pause then a hang snatch + full snatch *build to a technical limit WOD: Open 14.1 AMRAP 10 30 DU S:60 singles 15 Power snatches[…]

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WOD for FEB. 2nd

“Grind until you get it no matter what the haters say and never look back, keep striving because it’s your life.” – Jonathan Anthony Burkett Teams of Two Accumulate Rx: Calories, Assault Rx: 300/200 S:250/150 *While one teammate is on the bike the other will be completing a round of[…]

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WOD for FEB. 1st

The will to win, the desire to succeed, the urge to reach your full potential…. these are the keys that will unlock the door personal excellence. – Confucius For Time 50/35 calories, row 10 Power cleans FB:165/115 Rx:135/95 S:95/65 40/30 calories, row 8 Power cleans 30/20 calories, row 6 Power[…]

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WOD for January 29th

Great things never come from comfort zones. Skill Work: KB Snatch 15 minutes working on single arm KB snatch with both left/right arms. WOD: Every 4 minutes x 16 minutes 100m run Burpee box jump overs 24/20 FB:15 Rx:12 S:10 12 Single arm KB snatch Rx:53/35 * after 6 reps[…]

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WOD for January 28th

“If your mindset is defeated, the results will be the same no matter how often you put up a physical fight.” – Mac Duke WOD: “Cindy” AMRAP 20 5 pull ups S1:BKPU S2:JPU 10 Push ups 15 squats

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