WODs

Thursday, 22 August 2019 20:10

190823

Written by
Deadlift 7 X 3 Partner Wod for time: 150 wall balls 20/14 2000m row Partner A- rows 400m Partner B…
Wednesday, 21 August 2019 20:39

190822

Written by
10:00 to build to a heavy single squat clean & jerk For Time: 30 squat clean & jerks 155/105 (115/75)…
Monday, 19 August 2019 21:30

190820

Written by
Shoulder press 5/5/3/3/3 20:00 AMRAP 5 Bar Muscle-ups 10 HSPU 20 Air Squats 40 Double Unders
Sunday, 18 August 2019 20:09

1900819

Written by
Back Squat 5/5/3/3/1 3 RFT: Run 400m 21 KBS 70/50 12 KB Goblet Squats
Wednesday, 14 August 2019 22:37

190815

Written by
Alt. Front Rack Lunge 5 X 8 (4 reps ea. leg) 4 RFT: 100’ Single Arm DB Ovhd Walking Lunges…
Tuesday, 13 August 2019 21:57

190814

Written by
The gym will be closed tomorrow 8/13/19
Monday, 12 August 2019 21:58

190813

Written by
Kelly 5 rounds for time of: Run 400 meters 30 box jumps 24/20 30 wall-balls 20/14
Friday, 09 August 2019 21:47

190810

Written by
50/40/30/20/10 Partner wall balls 20/14 25/20/15/10/5 Dead lifts 225/155 Team 200m run after rd
Thursday, 08 August 2019 20:40

190809

Written by
Snatch Balance 5 X 3 3 RFT Row 500m 5 Wall walks 20 Box Jumps 24/20 Run 400m
Monday, 05 August 2019 21:41

190806

Written by
10:00 EMOM Hng Pwr Cln AMRAP :15 Rest :45 135/105 (115/85) 4 RFT 150’ Wlkng lunge (games standard) 50 Ab…
Sunday, 04 August 2019 21:41

190805

Written by
Bench Press 4 X 4 @ 80% 1RM Bent Over Barbell Row (Strict) 4 X 4 AHAP Alt. movements 21/15/9…
Thursday, 01 August 2019 21:55

190802

Written by
Ring Dip (Wghtd) 6-6-6-6-6, Hollow Rock (Wghtd) 15-15-15-15-15 10:00 AMRAP 3,6,9….. Box jumps 30/24 Wall Balls 20/14
Wednesday, 31 July 2019 21:42

190801

Written by
Alt. Front Rack Lunge 8-8-8 -8-8 (4 reps ea. leg) 4 Rds. 500m Row 5- rope climbs Rest as needed…
Monday, 29 July 2019 21:15

190730

Written by
Push Press 5 X 1 21-18-15-12-9-6-3 for time: SDHPl Push Jerk 75/55 (any athlete who drops the bar will have…
Page 12 of 71

Our Coaches

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