Wednesday

Remember Folks…we have the 15 minute buffer between classes now, that you can use for extra warm-up/mobility/ skills pre-class and for journaling, challenges or even socializing…

Tuesday

Junkyard Dog is not looking SOOO Bad Now?……EH! Skill Back Squat Overhead Squat WOD 5 Handstand Push-ups10 Deadlifts 225/135# 15 Toes to Bar20 Box Jumps 24in25…

Thanks > Giving..It’s Called Gratitude!

  Been meaning to write this ever since the Halloween Party but a combination of being crazy busy and a brief stint of sickness had put…

Monday

WOD “Cindy” AMRAP in 20 minutes: 5 Pullups 10 Pushups 15 Air Squats Level 1 AMRAP in 15 minutes: 3 Pullups/Ring Rows 7 Pushups 10 Air…

Wednesday

Gina dominating Rope Climbs. WOD ” anything for 2 Minutes “ 3 Rounds 2 Minute Intervals of Max reps of Push/Pull Sled  Wall Climbs Abmat Sit-ups…

Tuesday

Enza! Skill 10 mins to find your 5 rep Max Deadlift 10 mins to find your 5 rep Max Press WOD 1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1 Chest to Bar Pull-ups…

Turkey Week Schedule

If only the Pilgrims had Bacon. Because of Thanksgiving we have a funky Schedule this week. Here it is.. Wed 11/23- Reg Classes Thanksgiving Day –…

Monday

Brad wins!!!  As coach Heather points out about Brad…”why you’re awesome is because of your attitude! Quietly coming to classes, doing your thing – always gracious,…

Saturday Team

Hint. Hint.

Friday

Skill 10 minutes working up to a 5 rep max Front Squat WOD Hill Loop Run 8 Muscle Ups 40 Double Unders 400 Meter Run 6…

Thursday

running is so hot right now! Skill Double Unders WOD Five rounds for time of: 3 Rope climbs 21 Sit-ups 21 Walking lunge Challenge Max Double…

Wednesday

Have you checked on your goals lately?  Time for new ones? Skill Find your 5 rep max weighted ring dip. WOD 150 KB Swings * every…