WODs Archive

Sunday, 07 September 2014 19:00

Mon Sept 8, 2014

10 minute EMOM Ascending TTB & 5 Ring Dips 3 rds. Run 800m 1:1 Work/Rest Ratio
Friday, 05 September 2014 19:00

Sat Sept 6, 2014

: Run 400m                 21 Thruster 95/65                 9 Strict Pullups                 Run 400m                 15 Clean and Jerks 95/65…
Thursday, 04 September 2014 19:00

Fri Sep 5, 2014

Back Squat: 5x5 increase weight on each set (20 min)                 Met Con- 15 min AMRAP                 45 Wall Balls…
Wednesday, 03 September 2014 19:00

WOD Thur Sep 4, 2014

Every 90 sec for 21 Min                 1 hang squat clean+1 front squat+1 push press+1 jerk  AHAP                 -it is…
Tuesday, 02 September 2014 19:00

Open Gym

5:00-6:30am 4:00-6:00pm
Monday, 01 September 2014 19:00

WOD Tue Sept 2, 2014

: 6 rds Conga Line style  (min of 2 min rest between rds)                 2 min running clock: 2 rds…
Sunday, 31 August 2014 19:00

WOD, Labor Day, 2014

Strength: Deadlift 5-4-3-2-1-2-3-4-5---90 sec rest between lifts During rest period- 10 ring dips (if you don’t have a ring dip-…
Friday, 29 August 2014 19:00

WOD Sat Aug 30, 2014

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a…
Thursday, 28 August 2014 19:00

WOD Fri Aug 29, 2014

Skill: Accumulate 2:00 in Upright Ring hold Handstand 10 Min Practice free standing handstand w/ partner 30 Turkish Get ups…
Wednesday, 27 August 2014 19:00

WOD Thur Aug 28, 2014

Strength: 20 Min Strict Press 5,5/ 3,3/ 1,1,1,1 MetCon 8 Min Ascending Ladder 2,4,6,8…. Pull ups & Pistols  (Alternating Legs)
Tuesday, 26 August 2014 19:00

WOD Wed Aug 27, 2014

Open Gym 5:00-6:30am 4:00-6:00pm
Monday, 25 August 2014 19:00

WOD Tue Aug 26, 2014

  Strength: 20Min Bench Press 7,5,3,1,3,5,7 MetCon 12:00 AMRAP 3,6,9 Wall Balls (20#-10’/14#-9’) Box Jumps (24”/20”)  
Sunday, 24 August 2014 19:00

WOD Mon Aug 25, 2014

Strength: DL 5 x 3 MetCon 3 Rds for time 5,4,3,2,1 Hang Snatch OHS (75#/55#) 300m Run 20:00 cap
Friday, 22 August 2014 19:00

WOD Sat Aug 23, 2014

Partner WOD, one working at a time Each partner does: 30 clean and jerks 30 box jump overs 30 situps…
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Hours of Operation

Mon: Regular Class @ 5:00am, 4:30pm, 6:00pm
Tues: Regular Class @ 5:00am, 4:30pm, 6:00pm
Wed: Open Gym @ 5:00-6:30am
Thur: Regular Class @ 5:00am, 4:30pm, 6:00pm
Fri: Regular Class @ 5:00am, 4:30pm
Sat: Regular Class @ 7:00am
Sun: No Class