Blog

Wednesday!!!

HUMP DAY!!!! This one is going to be fun, but if you really want to have fun make sure to bring in some long socks or some form of protection for your shins. 5-4-3-2-1: Rope Climbs (12’/10′) 60 DU’s 100ft. Farmer’s Carry (71/53)

Tuesday!!!

This is A GASSER!!! Make sure you bring enough water. We have a lot of things going on today in the strength too. 25 Min. E5MOM [5 RDS]: 400m Run 30/20 Cal. Row

Monday!!!

We have a fun week in store today!!! Since it is MLK Day make sure you take a moment to think about the great stuff the Dr. Martin Luther King Jr. did for Civil Rights. Today we will not have a 5 AM class. We will have all other class run like normal. “Double or…

Read More →

Friday!!!

You WON’T WANNA MISS THIS ONE!!! It may look a lot tougher than it is. Make it in and set a new PR on your double-unders!!! For Time: 150 DU’s 15 Power Snatches (135/95) 150 DU’s 15 Ground to Over Head (135/95)

Thursday!!!

Another tough one is at hand. If you have no hand stand walking down yet, it’s not big deal. Come on in and practice your HSW or try some of out other alternatives. The dunk is getting close. Please make sure to get a hold of me if you do want to get dunk. 20…

Read More →

Wednesday!!!

This Wednesday we are tackling a challenging WOD. The second half is a version of DT. The goal should be to go unbroken on all the barbell movements, if you do need a belt don’t be shy about it and snag a belt. 5 Rounds: 20/15 Cal. Row 12 Deadlifts (115/95) 9 Hang Power Cleans…

Read More →

Tuesday!!!

Things are getting a little spicy today. The goal is to accomplish both of these movements in 75 seconds!! Make sure to tape your thumbs. It will help. 7:30 Min. E90Sec [5 RDS]: 5 Devil Presses (40’s/20’s) 6 DB. Lunges (40’s/20’s)

Monday!!!

Time to get this week started!!! Just a reminder today we start or 6:30 PM class time and this Saturday we are getting dunked! If you still want to get dunked make sure to get your name on the sign up sheet. For Time: 30 Pull-Ups 75 GHD Sit-Ups 30 Pull-Ups

Friday!!!

Time to finish up this week up with a solid grinder!!! We have the dunk truck coming next weekend, so sing up soon. Also, our shirts will be printed soon. Give shirt sizes if you want one. 4 Rounds: 5/3 Rope Climbs (12’/10′) 100 Jump Rope Singles 20 Alt. DB. Snatches (50/35)

Thursday!!!

Lets get it!!! We are back to getting after it hard! 4 Rounds: 30 Box Jumps (24″/20″) 20 OHS (75/55) 20 T2B Buy-Out: 100m DB. Farmer’s Carry (50’s/35’s)

Back to Top