12.30.15 Wednesday

We hope everyone had a very Merry Christmas. This week for the New Year Holiday we will be operating under a modified schedule. Here it is:

>Monday-normal classes

>Tuesday-normal classes

>Wednesday-normal classes

>Thursday-New Years Eve

10:30am only 

>Friday-New Years (Closed)

>Saturday-normal classes

If there are any questions feel free to contact us! 

--SWOD--

1RM Paused Back Squat

*3 sec in the bottom of the squat

--then 3@80%

--THE WOD--

17 min amrap 

"The Kara Webb"

26 Wall Balls (20/14)

12 SDHP (115/75)

30 Double Under

12.29.15 Tuesday

We hope everyone had a very Merry Christmas. This week for the New Year Holiday we will be operating under a modified schedule. Here it is:

>Monday-normal classes

>Tuesday-normal classes

>Wednesday-normal classes

>Thursday-New Years Eve

10:30am only 

>Friday-New Years (Closed)

>Saturday-normal classes

If there are any questions feel free to contact us! 

--SWOD--

1RM Front Squat

*paused 3 sec in the bottom of the squat

-then 3@80% no pause

--THE WOD--

60 Bar Facing Burpees

30 Shoulder to Overhead (165/115)

10 Deadlifts 

For time...

*15 min cap 

How many felt like this after Monday's WOD?

12.28.15 Monday

We hope everyone had a very Merry Christmas. This week for the New Year Holiday we will be operating under a modified schedule. Here it is:

>Monday-normal classes

>Tuesday-normal classes

>Wednesday-normal classes

>Thursday-New Years Eve

10:30am only 

>Friday-New Years (Closed)

>Saturday-normal classes

If there are any questions feel free to contact us! 

--SWOD--

5-5-5-5-5

Ring Dips

*use load if needed. Slow and controlled every rep

--THE WOD--

20 min amrap

9 Pullups

15 Power Cleans (135/95)

21 Squats

*firebreathers may do Chest to Bar Pullups

The crew warming up!

12.26.15 Saturday

--THE WOD--

800m Run

15 Clean and Jerk (135/95)

400m Run

15 Clean and Jerk

800m Run

15 Clean and Jerk

For time...

Christmas Eve Crew

12.24.14 Thursday

Here's the Schedule for the rest of the week:

>Thursday-Christmas Eve

10:30am only 

>Friday-Christmas (Closed)

>Saturday-normal classes

We hope everyone has a great week filled with family and fun! Contact us if you have any questions. Merry Christmas!

--THE WOD--

(Teams of two)

24 min amrap

24 Wall Balls (20/14)

24 KBS (choose load)

24 Hand Release Burpees

24 Sit-ups

*partner not working is holding the kettle bell pet rock style. Kettle bell is to be picked up once the workout starts by a partner. Kettle bell must be handed off after each switch is made. If the kettle bell hits the ground after the workout starts both team members must run 400m

12.23.15 Wednesday

Here's the Schedule for this week:

>Monday-normal classes

>Tuesday-normal classes

>Wednesday-normal classes

>Thursday-Christmas Eve

10:30am only 

>Friday-Christmas (Closed)

>Saturday-normal classes

We hope everyone has a great week filled with family and fun! Contact us if you have any questions. Let's have a great week!

--SWOD--

5 min EMOTM

3 Power Snatch (135/95)

Then...

5 min EMOTM

3 Power Snatch (155/105)

*if the rx weight cannot be completed choose a load that allows good positions

--THE WOD--

"Kick Start My Heart"

30 Thrusters (95/65)

90 Double Unders

20 Thrusters

60 Double Unders

10 Thrusters

30 Double Unders

For time...

(Twice the amount of singles if you do not have double Unders)

12.22.15 Tuesday

Here's the Schedule for this week:

>Monday-normal classes

>Tuesday-normal classes

>Wednesday-normal classes

>Thursday-Christmas Eve

10:30am only 

>Friday-Christmas (Closed)

>Saturday-normal classes

We hope everyone has a great week filled with family and fun! Contact us if you have any questions. Let's have a great week!

--SWOD--

3-3-3-1

Back Squat

*work up in load

--THE WOD--

6 Rounds

10 Toes to Bar

10 Shoulder to Overhead (135/95)

For time...

*18 min Cap

Ian

12.21.15 Monday

Here's the Schedule for this week:

>Monday-normal classes

>Tuesday-normal classes

>Wednesday-normal classes

>Thursday-Christmas Eve

10:30am only 

>Friday-Christmas (Closed)

>Saturday-normal classes

We hope everyone has a great week filled with family and fun! Contact us if you have any questions. Let's have a great week!

--SWOD--

8-6-4-2

Push Press

*work up in load

(Athletes can choose to use racks or not)

--THE WOD--

14 min amrap

200m Run

50 Lunges

30 Hang Power Cleans (155/105)

12.19.15 Saturday

--THE WOD--

3 Rounds 

800m Run

21 KBS

21 Toes to Bar

For time...

12.18.15 Friday

--TEAM WOD--

(Teams of 2)

22 min amrap

30 Clean and Jerk (135/95)

30 Wall Balls (20/14)

30 Box Jumps (24"/20")

*one partner works at a time switch as needed

12.17.15 Thursday

--THE WOD--

100 Double Unders

80 Sit-ups

60 SDHP (95/65)

40 Burpees 

20 HSPU

For time...

*20 min time cap

Kennedy

12.16.15 Wednesday

--SWOD--

5 min EMOTM

3 Power Cleans (205/145)

Then...

5 min EMOTM

3 Power Cleans (225/155)

--THE WOD--

4 Rounds

15 Front Squat (135/95)

400m Run

For time...

Lyndsi

12.15.15 Tuesday

--SWOD--

5-5-3-3-3

Back Squat

*work up in load

--THE WOD--

15 min amrap

10 Power Snatch (115/75)

15 Push-ups

20 Jump Squats

Your Coaches posing....

12.14.15 Monday

--SWOD--

10-8-6-4-2

Push Press

*build up in weight 

--THE WOD--

5 Rounds

16 Pullups

8 Shoulder to Overhead (155/105)

For time...

**18 min Time Cap

The crew!

12.11.15 Friday

-DON'T FORGET ABOUT OUR IN HOUSE CHRISTMAS THROWDOWN HAPPENING THIS WEEKEND AT 

9:30AM. 

-NO 6PM CLASS THIS FRIDAY TO ALLOW FOR SET UP FOR OUR EVENT. PLEASE PLAN ACCORDINGLY 

--THE WOD--

(Teams of 2)

20 min amrap

40 Double Unders

30 Pullups

20 Shoulder to Overhead (135/95)

*partner works at a time. Partner not working will be holding a Wall Sit

Derrick

12.10.15 Thursday

-DON'T FORGET ABOUT OUR IN HOUSE CHRISTMAS THROWDOWN HAPPENING THIS WEEKEND AT 

9:30AM. 

-NO 6PM CLASS THIS FRIDAY TO ALLOW FOR SET UP FOR OUR EVENT. PLEASE PLAN ACCORDINGLY 

--THE WOD--

"Tabata"

Wall Balls (20/14)

Sit-ups 

KBS (53/35)

Row Cal

The Chad

12.09.15 Wednesday

-DON'T FORGET ABOUT OUR IN HOUSE CHRISTMAS THROWDOWN HAPPENING THIS WEEKEND AT 

9:30AM. 

-NO 6PM CLASS THIS FRIDAY TO ALLOW FOR SET UP FOR OUR EVENT. PLEASE PLAN ACCORDINGLY 

--SWOD--

3-3-3-3-3

Deadlift 

*work up but maintain good positions

--THE WOD--

"11.2"

9 Deadlifts (155/105)

12 Push-ups

15 Box Jumps (24"/20")

12.08.15 Tuesday

-DON'T FORGET ABOUT OUR IN HOUSE CHRISTMAS THROWDOWN HAPPENING THIS WEEKEND AT 

9:30AM. 

-NO 6PM CLASS THIS FRIDAY TO ALLOW FOR SET UP FOR OUR EVENT. PLEASE PLAN ACCORDINGLY 

--SWOD--

1RM Back Squat

*then after you find your heavy single remove 30% of the weight for a max effort set 

--THE WOD--

3 Rounds

7 Power Cleans (205/155)

21 Toes to Bar

For time...

Anna

12.07.15 Monday

-DON'T FORGET ABOUT OUR IN HOUSE CHRISTMAS THROWDOWN HAPPENING THIS WEEKEND AT 

9:30AM. 

-NO 6PM CLASS THIS FRIDAY TO ALLOW FOR SET UP FOR OUR EVENT. PLEASE PLAN ACCORDINGLY 

--SWOD--

10-8-6-4-2

Strict Press

*build up in load

--THE WOD--

(Compare to 11.05.14)

"Randy"

75 Power Snatch (75/55)

For time...

12.05.15 Saturday

--THE WOD--

3 Rounds

20 Thrusters (95/65)

400m Run

For time...

Be sure to tune in tomorrow at 11am to cheer on our very own Casey Campbell!

12.03.15 Thursday

--THE WOD--

5 Rounds

1 min Max Reps KBS (53/35)

1 min Max Reps box Jumps (24"/20")

1 min Max Reps Wall Balls (20/14)

Rest 1 min between rounds...

Hard work!

12.04.15 Friday

--TEAM WOD--

(Teams of two)

"Cinnamon"

17 min amrap

27 Clean and Jerk (115/75)

11 Front Squat

28 Sit-ups

*this work out will be pace horse style one partner will be running 400m while the other partner is working on the amrap partner will switch every 400m

Cinnamon

12.02.15 Wednesday

--THE WOD--

"The Vanessa"

Run 800m then...

2 Rounds

29 Pullups

29 Lateral Bar Hops

29 Push Jerk (155/105)

29 Hand Release Push-ups 

For time...

Coach Vanessa is another year older!