WOD January 14th, 2018

*10am FREE community class

**11am monster mash up advanced class

10am WOD:

5 rounds

12 farmer lunge (100/70)

40 double under

16 abmat sit up

WOD January 13th, 2018

*9am members Class

**10am FREE community “get your feet wet” class

WOD:

3 rounds, 1 min at each station

1:00 air squat

1:00 burpee

1:00 pull ups

1:00 kettlebell deadlift (53/35)

WOD January 11th, 2018

A.

strict pull ups (or scale up to weighted)

6 min EMOM

5 reps

 

B.

Core Values:

3 rounds

16 Russian twist (53/35)

16 plank to pike (scale up to rower pike)

 

C.

8 min AMRAP

16 kettlebell swing (53/35)

150m run

 

 

WOD January 10th, 2018

A.

back rack lunge:

4-4-4-4-4  building

 

Chipper:

150m walking bodyweight lunge

200 double under

40 wallball (20/14)

WOD January 9th, 2018

nasty girl

“FRAN”

21-15-9

Thruster (95/65)

pull up

 

-rest 5-7  min

 

for time:

150m sled push (3×45)

WOD January 8th, 2018

WHOLE30 DAY 7! STAY STRONG.

A.

Snatch grip deadlift high pull

6×3 @ 85%

B.

12 MIN AMRAP

6 power snatch (95/65)

6 burpee

WOD January 7th, 2018

*10 am FREE community class

**11am monster mash up advanced workout

10am WOD:

5 rounds

18 kettlebell swings

10 hand release push ups

50 ft pavement sled push (4×45/3×45)

WOD January 6th, 2018

*9am members class

**10am FREE community class

A.

max set of unbroken back squat (45/35)

(max 3 sec rest to remain unbroken)

B.

12 min AMRAP

14 wallball (20/14)

8 burpee

WOD January 5th, 2018

Enjoy our new site!

A.

100 sit ups for time

B.

10 min AMRAP

10 box jump (24/20)

10 deadlift (165/115)