Saturday

WU 10 Min Gimme Gimme Relay WOD Teams of 3  8 mins for total Cals + Slamballs Ski for Cals Heavy Gimme Transport Max Slamballs 5…

Friday

Jeff falls victim to the box. Good enough for 4 stitches.  Step-ups anyone? WU 3 Rounds or 10 Mins Burpee Broad Jump Down 7 KB Headcutters…

Thursday

Nuff Said….  

Wednesday

WU Dynamic WOD Every 90 Seconds for 15 mins  Do 1 Length of Sled Push *Ascend each round to a weight that is heavy/hard but doable…

Tuesday

Marty at the Push-up Station WU 10 Min Med Ball Drills WOD Teams of 3….In 30 Mins Complete 6K Ski or Row P1 Pacing: Farmer Carry…

Monday

Katrina & Dan on the pull carry workout. WU 7-1  or 10 Mins KB Deadlift KB Goblet Squat KB Push Press (side) 30 Second Plank Hold…

Friday

Sometimes we forget about some of the amazing transformations some of our folks have made. You change ALOT with long term consistency and paying attention to…

Thursday

Julie Pulling WU 7-1 Air Squats Push-ups Lunge Disclocates 1 Length Inch Worm Up Dog 1 Length Sampson Spiderman WOD 4 Rounds 1 Min Work/ 1…

Wednesday

Good Perspective! WU 10 min Dynamic TGU Review and tips for safe spotting WOD Spend 30 Mins Working up to a 1RM Barbell Turkish Get-Up *…

Tuesday

Ashley on Saturdays sled pulls.  WU 10 min 1,2,3,1,2,3 Laps Gimme Gimme Relay WOD Teams of 2-3 100 Deadhang Chin-up Pacer: 10 Kneeling Sandbag Keg Lifts…

Monday

Coach Ross using his fitness to hunt down local bombs!  Surfari Photo WU 5 Min Dynamic 5 Min Med Ball Drills 1/2 Length Inchworm Updog 1/2…

Friday

Stephen checking the clock. WU 5 Min Dynamic 5 Min Burpee B-Ball WOD Spend 10 x 30/30 working on a Strength/Skill Weakness  Max Quality Reps in…