Category Archives: WOD

*RESERVE YOUR SPOT TODAY’S CLASS. Make Up/Challenge/Skill DAY   Want Ur Ex Back Quotes December “COOL“ Board ***Make some goals for yourself for December – Rachel – 200# Back Squat – Courtney – 265# Deadlift – Sonny – 1st Bar Muscle … Continue reading →

*RESERVE YOUR SPOT TODAY’S CLASS. Black/Blue/Grey WOD 3 Rounds For Time of: 500m Row 3 x 20m Shuttle Run 15 Burpees 3 x 20m Shuttle Run Bonus Challenge: 10 Minute Squat Test *If 10 Minutes is too much try 3 or … Continue reading →

*RESERVE YOUR SPOT TODAY’S CLASS. Every Minute On the Minute Complete 1 Hang Squat Snatch for 11 Sets Then……. Black/Blue/Grey WOD 4 Rounds For Time of: 30 Double Unders (10 DU’s) (60 Singles) 15 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups) … Continue reading →

*RESERVE YOUR SPOT TODAY’S CLASS. Make Up/Challenge/Skill DAY December “COOL“ Board ***Make some goals for yourself for December – Rachel – 200# Back Squat – Courtney – 265# Deadlift – Sonny – 1st Bar Muscle Up! – Jason W. – 1st … Continue reading →

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a 10 Rep Max DBell Bench Press Then….. Black/Blue/Grey WOD For Time: 5 – 10 – 15 – 20 – 25 – 20 – 15 – 10 – 5 KB Swings (53/35) (35/26) … Continue reading →

*RESERVE YOUR SPOT TODAY’S CLASS.   Black/Blue/Grey WOD “Pacer Test” Or….. 5 Rounds For Time of: 15/10 Calorie Bike or 20/15 Calorie Row 10 DBell Clean & Jerks (50/35)   November “COOL” Board ***Make some goals for yourself for November – Rachel – … Continue reading →