Category Archives: WOD

OPEN GYM SUNDAY 10-11AM Happy Fathers Day!! Work up to a max height Hurdle Jump Over *Can run into the jump, but take off of 2 feet  Then… Black/Blue/Grey WOD 5 Rounds For Time of: 5 Deadlifts (275/185) (225/155) (185/125) (135/95) … Continue reading →

Every 2 Minutes Complete 7 x 1-Arm DBell Strict Shoulder Press (7 reps each arm) for 5 Sets Then….. Black/Blue/Grey WOD For Time: 1000m Row 40 DBell Snatches, Alternating Arms (50/35) (40/25) (30/15) (20/10) 80 Walking Lunges Holding DBell in Front … Continue reading →

Athlete of the Month: Chris McMullen

Black/Blue/Grey WOD As Many Rounds As Possible in 20 Minutes of: 5 Clean & Jerks (155/105) (115/75) (75/45) (45/35) 10 Chest-to-Bar Pull-Ups (Pull-Ups) (with Bands) (Ring Rows) 15 Push Ups (from Knees) 20 Ab-Mat Sit-Ups *If you can complete 10 rounds … Continue reading →

515 Kids Starts TODAY.  Kids have the gym floor until 4:30… please do not come early on Monday and Wednesdays from 6/10- 7/31.  Thank you! Every 3 Minutes Complete 6 Back Squats for 5 Sets *Please share the racks Then….. … Continue reading →

Work up to a 10 Rep Max Front Squat *Please share the racks Then….. Black/Blue/Grey WOD 3 Rounds For Time of: 400m Run 10 Strict Deficit Handstand Push Ups (Strict Handstand Push Ups) (Ab-Mat Under Head) (Feet on Box) (Dbell Press) 10 … Continue reading →

Black/Blue/Grey WOD As Many Rounds As Possible in 15 Minutes of: 1 Legless Rope Climb (1 Rope Climb) (3 Progressions) 5 Clean & Jerks (165/110) (135/95) (95/65) (65/45) 15 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups) May “COOL” Board ***Make some … Continue reading →