Category Archive

Today’s WOD: -Clean and Jerk 10×1 -Front Squat to a heavy single or 2 Rounds: -500M Row -30 Thrusters w/ bar -20 Push-Ups

Today’s WOD: 4 Rounds: -21 Wall Ball Shots -21 Pull-Ups -Megan, Kat, and Sarah at the Grand Opening

Today’s WOD: 5 Rounds: -15 Box Jumps, 24″ Box -15 Burpees -15 Double Unders or 50 Singles -Grand Opening Fight Gone Bad

Today’s WOD: One the first minute, complete one back squat (guys 65#, girls 45#). On the second, 2. On the third, 3, etc… until you cannot complete the required number of back squats within a minute.

Today’s WOD: -400M Run -2 Snatches -15 Overhead Squats -400M Run -4 Snatches -12 Overhead Squats -400M Run -6 Snatches -9 Overhead Squats -400M Run -8 Snatches -6 Overhead Squats -400M Run -10 Snatches -3 Overhead Squats *Keep bar overhead between snatches and overhead squats or “Helen” 3 Rounds: -400M Run -21 Kettlebell Swings -12 Pull-Ups

Today’s WOD: Shoulder Press 1-1-1-1-1-1-1 or Weighted Pull-Up 1-1-1-1-1-1-1 No classes at 4:45 or 5:30 Friday, we’re getting ready for the grand opening!

Today’s WOD: 20 Rounds: -5 Pull-Ups -10 Push-Ups -15 Squats -This is what David looks like on “test days”. Take a break from studying for exams this weekend, check out our open house.

Today’s WOD: “Diane” 21-15-9 -Deadlifts -Handstand Push-Ups -David Powell at his first raw powerlifting competition this past weekend.

Today’s WOD: -100 Sledge hammer Strikes -90 Double-unders or 200 Singles -80 Sit-Ups -70 Squats -60 Push-Press, 45# -50 Kettlebell Swings, 1 pood -40 Broad Jumps -30 Sandbag Cleans -20 Burpee Pull-Ups -10 Thrusters, 95#

Today’s WOD: 100 Perfect Push-Ups -Do push-ups until you have to go into a leaning rest or stop for 2 seconds or more. At that point, run 400m. -Continue until you reach 100 push-ups