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    Veterans Day is next week, and we're truly thankful for the service and sacrifice of our men and women in uniform of the past and present. Click here for a special coupon for 2 Weeks of Unlimited Group training for all of our Veterans, Military, and their immediate family members. For Time: 1 Mile…

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W.O.D. "THRUSTERS" 1,1,1,1,1,1,1               


W.O.D. With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed.              


W.O.D. With a continuously running clock complete as many reps as possible in 1 minute of each exercise. Rotate every minute for 20 minutes. BUR-PEES SQUATS KETTLE BELL SWINGS


W.O.D. Complete as many rounds as possible in 20 minutes of: Thruster- 5 reps Hang Power Clean- 7 reps Sumo Dead Lift- 10 rep


"CHRISTINE" 3 Rounds For Time! 500m. Row 12 Dead Lifts 21 Box Jump       


W.O.D. 5 Rounds for Time: 200m. Run 25 Wall Ball 25 Box Jump 15 Broad Jump


W.O.D.  Tabata Something Else:  8- 20sec Rounds of each of the following exercises. Pull Ups Push Ups Sit Ups Squats Complete each exercises before you move to the next.(After every set 10sec. rest.) Post total reps for all rounds.  


W.O.D. Shoulder Press- 1,1,1,1,1 Push Press- 3,3,3,3,3 Push Jerk- 5,5,5,5,5


  Monday W.O.D.  "Grace"  30 Reps For Time of Clean & Jerk  

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