Posts Tagged:get fit


This weekend’s Chili Cook Off was a blast!! A big thank you to the Payne’s for hosting and a huge congratulations goes out to the Cardiac Kids for their sweep! We are starting things off this week pretty light. We will take a step back and let our bodies rest a bit this week on…

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We are ending TEST WEEK with a sprint! Today’s max out will more than likely come as a surprise,  but the metcon should make up for it!   3 Rounds: 3 Min. AMRAP: 10 HR Push-Ups 3 Thrusters (95/55)


Today is a bit lighter, if you have missed any of the test days make sure to come in to make up for the missed day. Lastly, if you are feeling beat up from the week today is a perfect recovery day.   6 Rounds: 12/8 Calorie Row 20 Sit-Ups 10 Burpees


Lets conquere the Hump Day with this great PARTNER WOD! Don’t fogert we are still doing our test week. One last reminder, our annual chili cook off is this Saturday at the Payne’s!   For Time: 60 Hang Power Cleans (95/55) 800m Partner Run 50 Hollow Rocks 800m Partner Run 100 Squats 100m Partner Run


Yesterday was a good day! Not only did a lot of you guys PR in your snatch, you all got to challenge yourselves with the ultra FUN cash-out. We have some more of that fun in store for you today.   13 Min. AMRAP: 300m Run 10 Push-Ups 20 Lunges (40/20)


We are about to start TEST WEEK today!! Our focus today will be snatching. Make sure to come on in five to ten minutes early to get the warm up a bit earlier than normal.   6 Min. E2MOM [3 RDS]: 3 Position Snatch (Hip, Knee, Floor) Then… 16 Min. E2MOM [8 RDS]: Snatch


We are finishing up the week with this EMOM. Take a look at the video below for a refresher on Russian kettle bell swings! 12 Min. EMOM: Station 1: 12 Russian KB. Swings (64/35) Station 2: 12 Bench Press (135/85)


We have a fun one in store for you today.   15 Min. EMOM: Station 1: 200m Run Station 2: 10 Box Jumps (24″/20″) Station 3: 10 Renegade Push Ups (45/25) Station 4: 12 Burpees Station 5: Rest


We are targeting the midsection today! Come on in to get after the FUN!   4 Rounds: 10 OHS (95/55) 10 Ball Slams (20/16) 20 GHD Sit-Ups 50ft. Farmer’s Carry (35/26)

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