WOD

Thursday, November 21st, 2019

November 20, 2019
To Grow in Life, Be Willing to Suffer. -David Goggins   WOD 10-20-30-40-50:  Double Unders  AbMat Sit-ups    After Each Set:  Strict Pull ups (5-10-15-20-25) *Time cap: 20 minutes   THANKSGIVING SCHEDULE THURSDAY NOVEMBER 28TH, 2019 8 AM CLASS 9 AM CLASS 10-12 PM OPEN GYM   FRIDAY NOVEMBER 29TH, 2019 8 AM CLASS 9 AM CLASS 10-12 PM OPEN GYM   UPCOMING EVENTS Saturday, December 7th, 2019 Our

Wednesday, November 20th, 2019

November 19, 2019
Close your eyes and blow out your candles. Happy Birthday, Vic!   SWOD 15 minutes to build to a heavy complex of: 1 Pausing Back Squat (3 Seconds)  1 Back Squat   WOD 3 Rounds For Time:  30 Slamballs (20/10)  20/14 Calorie Assault Bike  20 Single Dumbbell Box Step-ups    Dumbbell: 50/35  Box: 24/20 *Time cap: 15 minutes   THANKSGIVING SCHEDULE THURSDAY NOVEMBER 28TH, 2019 8 AM CLASS 9 AM CLASS 10-1

Tuesday, November 19th, 2019

November 18, 2019
Let's show some Birthday love to our girl, Vic Cuevas!   WOD Teams of 2 12 Rounds For Time:   12 Alternating Dumbbell Snatches (50/35) 12 Lateral Burpees Over Dumbbell  12 x 10 Meter Shuttle Run    *Switch After Fully Completed Rounds (6 Each) *Time cap: 25 minutes   THANKSGIVING SCHEDULE THURSDAY NOVEMBER 28TH, 2019 8 AM CLASS 9 AM CLASS 10-12 PM OPEN GYM   FRIDAY NOVEMBER 29TH, 2019 8 AM CLASS 9 AM

Monday, November 18th, 2019

November 17, 2019
Happy Monday and Happy Birthday to Frankie and Tim!   SWOD 15 minutes to build to a heavy: 1 Squat Snatch   WOD 21-15-9: Squat Snatch (95/65) Chest to Bar Pull-Ups   *Time cap: 15 minutes   THANKSGIVING SCHEDULE THURSDAY NOVEMBER 28TH, 2019 8 AM CLASS 9 AM CLASS 10-12 PM OPEN GYM   FRIDAY NOVEMBER 29TH, 2019 8 AM CLASS 9 AM CLASS 10-12 PM OPEN GYM   UPCOMING EVENTS Saturday, December 7th,

Saturday, November 16th, 2019

November 15, 2019
“Belief is irresistible.” – Phil Knight   WOD 0:00 - 10:00
 1 Mile Run
 Max Clean and Jerks (135/95)
   10:00 - 13:00
 Rest
   13:00 - 20:00
 800 Meter Run
 Max Power Snatches (115/80)
   20:00 - 23:00
 Rest
   23:00 - 27:00
 400 Meter Run
 Max Thrusters (95/65)   UPCOMING EVENTS Saturday, December 7th, 2019 Our Fourth Annual Win

Friday, November 15th, 2019

November 14, 2019
It's "Fresh Face Friday." Say what's up to one of our newest! Welcome to Jute, Kenny.   “There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter   WOD Teams of 2 AMRAP 20: 50 Wallballs (20/14) 40 Kettlebell Swings (53/35) 30/24 Calorie Row 20 Wreck Bag Over Shoulder (50/35)   UPCOMING EVENTS Saturday, December 7th, 2019 Our Fourth Annu

Thursday, November 14th, 2019

November 13, 2019
“Action is the fundamental key to all success.” – Picasso   SWOD 3 rounds of: 6 Back Squats *15 minutes. Take time to build up before starting your 6 reps.   WOD 50-35-20:  Double Unders AbMat Sit-Ups   Directly Into...   50-35-20: Double Unders Air Squats *Time cap: 20 minutes   BARBELL CLUB   A) Snatch Balance (Warm up) 5 x 3 *Lift by feel. Use as Warm Up for the day.   B) 15

Wednesday, November 13th, 2019

November 12, 2019
Happy Birthday, Chloe! Hope you are showered with love today.   SWOD 12 minutes to build to: 1 Strict Press aka Shoulder Press   WOD 5 Rounds: 200 Meter Run 12/9 Calorie Assault Bike 9 Strict Presses (95/65) *Time cap: 20 minutes   UPCOMING EVENTS Saturday, December 7th, 2019 Our Fourth Annual Winter Swollstice is upon us. Saturday, December 7th we will hold a friendly in house competition. We will have two divis

Tuesday, November 12th, 2019

November 11, 2019
She will hold your baby until you ask for it back, lol. Let's wish this loving woman a Happy Birthday. Happy Birthday, Tomi!   WOD 3 x AMRAP 4:  15 Burpees 21 Power Cleans 27/21 Cal Row   Rest 4 Minutes Between Rounds    *Round 1: 135/95 Round 2: 115/85 Round 3: 95/65 *The weights decrease with each round, but the reps stay the same   UPCOMING EVENTS Saturday, December 7th, 2019 Our Fourth Annual Winter

Monday, November 11th, 2019

November 10, 2019
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.   TODAY WILL BE A SHORT DAY IN OBSERVANCE OF VETERANS DAY 8 AM CLASS

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