• 'Look At The Butterflies'

    PREPARE, WATCH VIDEO, TAKE QUIZ, AND HAVE A CHANCE TO WIN SOME GREAT STUFF!!!


    Thursday, October 19, 2017

    ‘Look at All the Butterflies’

    Skill: Pull Ups – Butterflies and Kipping

    SWOD: Pullups

    10 Deadlifts (185/125)

    5 Handstand Kick Ups

    10 Pullups

    5 Box Jumps (30/24)

    10 Lunge Jumps

  • ‘Luv Thy Bar’



    Wednesday, October 18, 2017

    ‘Luv Thy Bar’

    SWOD: Push Jerk 5RM

    WOD: 12 Min AMRAP

    7 Push Jerks (165/115)

    7 Deadlifts

    7 Wall Balls (20/14)

  • ‘Breaking Bad’



    Tuesday, October 17, 2017

    ‘Breaking Bad’

    SWOD: Overhead Squat

    13 Min AMRAP

    10 Snatches (95/65)

    10 Cal Row

    10 OHS

    10 Push Ups

    Run 100m

  • ‘Thrusters on a Monday’

    Monday, October 9, 2017

    ‘Thrusters on a Monday’

    18 Min AMRAP

    Buy In: 1000m Run

    10 Thrusters (95/65)

    10 Pullups

    10 Hang Cleans

     10 Flips (45/35)

  • ‘Spicy’



    Friday, October 13, 2017

    ‘Spicy’

    30 Double Unders 

    10 Front Squats (135/95)

    5 Shoulder to Overhead

    Run 50m

  • 'Rise Above It All'

    WATCH TO PREPARE FOR SKILL SESSION ON BUTTERFLY PULLUPS

    Another Chance to Be Entered In A Raffle to Win an Exciting Prize

    ...AND A CHANCE TO BE ENTERED IN A RAFFLE FOR QUIZ ON KIPPING PULLUPS


    Thursday, October 12, 2017

    ‘Rise Above It All’

    Skill: Pull Ups – Butterflies and Kipping

    SWOD: Pullups

    10 Kettlebell Swings (70/53)

    10 Pullups

    10 Box Jumps (24/20)

    10 Hang Cleans (115/75)

  • ‘The Hip Crease Below’



    Wednesday, October 11, 2017

    ‘The Hip Crease Below’

    SWOD: Front Squat 5RM

    WOD: 12 Min AMRAP

    5 Squat Cleans (165/115)

    10 Deadlifts

    5 Front Rack Lunges

  • ‘Another Snatch Day’



    Tuesday, October 10, 2017

    ‘Another Snatch Day’

    SWOD: 3RM Squat Snatch

    13 Min AMRAP

    9 Squat Snatch (95/65)

    9 Pullups

    9 Kettlebell Swings (53/35)

    Run 100m

  • 'Nitro'


    Monday, October 9, 2017

    ‘Nitro’

    ??? Min AMRAP

    Buy In: 100 Double Unders or 20 Calorie Row

    10 Snatch Grip Deadlifts (75/55)

    8 Bupee Over Bars

    10 Power Snatches

    8 Box Jumps

    10 Overhead Lunges

    8 Toes to Bar

    10 Overhead Lunges

  • Hero WOD – “Wittman”

    U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.


    Saturday, October 7, 2017

    Hero WOD – “Wittman”

    7 Rounds for Time:
    15 Kettlebells Swings (53/35)

    15 Power Cleans (95/65)

    15 Box Jumps (24/20)

  • ‘Crossfitters in Overdrive’


    Friday, October 6, 2017

    ‘Crossfitters in Overdrive’

    40 Double Unders

    10 Back Squats (135/95)

    8 Burpee Step Overs

    Run 50m

  • ‘Pull Your Strength’


    Thursday, October 5, 2017

    ‘Pull Your Strength’

    Skill: Pull Ups

    SWOD: Pullups

    6 Deadlifts (245/175)

    8 Pullups

    10 Cal Row

    8 Kettlebell Swings (70/53)

    6 Goblet Squats

  • ‘Load Off My Shoulders’

    WIN AN AMAZING PRIZE!!!! WATCH THE VIDEO AND COMPLETE OUR QUIZ TO BE ENTERED IN A RAFFLE


    Wednesday, October 4, 2017

    ‘Load Off My Shoulders’

    SWOD: Push Jerk 50% 10x; 65% 10x; 75% 5x; 80% 3x (2 sets)

    WOD: 11 Min AMRAP

    5 Push Jerks (165/115)

    10 Deadlifts

    5 Burpees

  • ‘Competition Ready’


    Tuesday, October 3, 2017

    ‘Competition Ready’

    SWOD: 1RM Power Clean + Hang Squat Clean

    12 Min AMRAP

    8 Squat Clean (135/95)

    8 Air Squat Jumps Over the Bar

    8 Box Jumps (24/20)

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