• ‘New Birth’


    Tuesday, September 10, 2019

    ‘New Birth’

    Pre Warm Up – Begins 10 min before class

    Run 200m

    10 Air Squat Jumps

    10 Bootstraps

    10 Good Mornings with PVC

    10 Spiderman

    10 Hand Release Push Ups

    Shoulder Mobility

    Couch Stretch 30 Sec

    Grab A Bar – Set up for DL Drills

    --------------------------------------

    SWOD: Deadlift 5RM

    WOD:

    Buy In: 20 Burpee to Bar

    10 Wall Balls (20/14)

    9 Deadlifts (205/140)

    8 Lunge Jumps

    6 Chest to Bar Pullups


  • ‘Reset’


    Monday, September 9, 2019

    ‘Reset’

    Pre Warm Up – Begins 10 Min Before Class!!

    Run 200m

    Butt Kicks

    Air Squat Jumps

    Lunges

    Walking Hip Stretch

    10 Bootstraps

    Shoulder Mobility

    5 Inchworms

    Grab A Bar

    --------------------------------------------

    For Time: It’s A Sprint!

    Buy In: 400m Run

    10 Front Rack Lunges (135/95)

    15 Burpees

    20 Front Squats

    25 Flips (45/35)

    Run 100m

    25 Flips

    20 Front Squats

    15 Burpees

    10 Front Rack Lunges


  • Hero WOD "Daniel"

    With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th, 2014. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel


    Saturday September 7, 2019

    Hero WOD "Daniel"

    For time:
    50 Pull-ups
    400 meter run
    95 pound Thruster, 21 reps
    800 meter run
    95 pound Thruster, 21 reps
    400 meter run
    50 Pull-ups

  • ‘Get It!’



    Friday, September 6, 2019

    ‘Get It!’

    3 Rounds For Time:

    12 Shoulder to Overhead (115/75)

    12 Cal Row

    12 Box Jumps (24/20)

    12 Hand Release Push Ups

    Another Immediate Cash Out: ???

  • ‘School Daze’


    Thursday, September 5, 2019

    ‘School Daze’

    Pre Warm Up – Starts 10 Minutes Before Class!!!

    Row 10 Cal

    10 Air Squat Jumps

    10 Inchworms

    10 Vups

    10 Bootstraps

    10 Active Thigh Stretch

    10 Lunge Jumps

    Shoulder Mobility

    ---------------------------------------

    Skill: Pullups

    17 Min AMRAP

    Buy In: 200m Run

    25 Mountain Climbers

    25 Double Unders

    15 Kettlebell Swings (70/53)

    15 Pullups

    10 Deadlifts (225/155)

    10 Burpees


  • ‘Muscle Anarchy’


    Wednesday, September 4, 2019

    ‘Muscle Anarchy’

     Pre Warm Up - – Begins 10 min before class

    Run 100m

    10 CrossOvers

    10 Bootstraps

    25 Double Unders or 50 Singles

    Shoulder Mobility

    15 PVC Jacks

    Grab A Bar

    ----------------------------------

    SWOD: Build to a Heavy Push Press

    9-15-21

    Hang Cleans (115/75)

    Push Press

    Row

    Immediate Cash Out: 50 Double Unders


  • ‘Into the Storm’



    Tuesday, September 3, 2019

    ‘Into the Storm’

    Pre Warm Up – Begins 10 min before class

    Run 200m

    10 Air Squat Jumps

    10 Bootstraps

    10 Good Mornings with PVC

    10 Spiderman

    10 Hand Release Push Ups

    Shoulder Mobility

    Couch Stretch 30 Sec

    Grab A Bar

    -----------------------------

    SWOD: Back Squat – Percentage Work

    WOD: AMRAP Style

    Buy In: 20 Plate Burpees

    6 Shoulder to Overhead (135/95)

    6 Back Squats

    20 Flips (45/35)

    6 Pullups

    6 Toes to Bar

    50m Run


  • ‘Labor Day 2019’


    Monday, September 2, 2019

    ‘Labor Day 2019’

    Pre Warm Up – Begins 10 Min Before Class!!

    Run 200m

    Butt Kicks

    Bootstraps

    Shoulder Mobility

    5 Inchworms

    30 Sec Beat Swing

    25 Double Unders or 50 Singles

    --------------------------------

    Buy In: 600m Run

    40 Plate Squats (45/35)

    40 Cal Row

    40 Dumbbell Alt Snatches

    Run 200m

    10 Tire Flips

    40 Walking Lunges

    40 Wall Balls

    100 Double Unders

    Run 200m

    40 Toes to Bar

    40 Sit Ups

     


  • ‘Saturday Chipper’



    Saturday, August 31, 2019

    ‘Saturday Chipper’

    Run 100m

    10 Clean and Jerks (135/95)

    10 Cal Row

    Run 200

    20 Kettlebell Swings (70/53)

    20 Goblet Squats

    Run 400m

    40 Deadlifts

    40 Overhead Plate Lunges (45/35)

    Run 600m

    60 Flips 

    60 Situps

    Run 100m

  • ‘Weekend Happiness’


    Friday, August 30, 2019

    ‘Weekend Happiness’

    3-6-9-12-15-21

    Hand Release Push Ups

    Box Step Overs

    Deadlifts (135/95)

    Power Cleans

  • ‘Dig Deep’


    Thursday, August 29, 2019

    ‘Dig Deep’

    Pre Warm Up – Starts 10 Minutes Before Class!!!

    Row 10 Cal

    10 Air Squat Jumps

    10 Inchworms

    10 Bootstraps

    10 Active Thigh Stretch

    10 Lunge Jumps

    Shoulder Mobility

    Grab A Bar

    --------------------------

    Skill: Pullups

    21-15-12-9-6-3

    Situps

    Shoulder to Overhead (95/65)

    Front Rack Lunges

    Pullups


  • ‘Pain Cave’



    Wednesday, August 28, 2019

    ‘Pain Cave’

    Pre Warm Up - – Begins 10 min before class

    Run 100m

    10 CrossOvers

    10 Bootstraps

    Cat Stretch 30 seconds with Partner

    Lat Stretch

    Shoulder Mobility

    15 Good Mornings with PVC

    Grab A Bar

    ---------------------------------------

    SWOD: Build to a Heavy Clean and Jerk

    3 Rounds for Time: (It's A Sprint!!!)

    65 Double Unders

    12 Ring Rows

    10 Deadlifts (135/95)

    8 Clean and Jerks


  • ‘Iron Games’


    Tuesday, August 27, 2019

    ‘Iron Games’

    Pre Warm Up – Begins 10 min before class

    Run 200m

    10 Air Squat Jumps

    10 Bootstraps

    10 Inchworms

    10 Spiderman

    10 Hand Release Push Ups

    Shoulder Mobility

    Couch Stretch 30 Sec

    Grab A Bar

    --------------------------------------

    SWOD: Push Press 3RM

    WOD: For Time

    Buy In: 200m Run

    6 Push Press (135/95)

    6 Front Squats

    6 Deadlifts

    6 Burpees Over Bar

    50m Run


  • ‘Gratefulness’



    Monday, August 26, 2019

    ‘Gratefulness’

    Pre Warm Up – Begins 10 Min Before Class!!

    Run 200m

    Butt Kicks

    Bootstraps

    Shoulder Mobility

    5 Inchworms

    30 Sec Beat Swing

    25 Double Unders or 50 Singles

    Group Warm Up – Grab A Kettle Bell and Bar

    -------------------------

    Buy In: 400m Run

    10 Kettlebell Squat Cleans (70/53)

    9 Toes to Bar

    8 Cal Row

    7 Box Jumps (24/20)

    6 Hang Cleans (135/95)

    5 Back Squats

    30 Double Unders

     


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