WODs

31 HEROES WOD:  On Saturday, 4 August we will be running the annual 31 Heroes WOD.  This workout was was designed to remember the 30 servicemen and 1 service dog who were lost tragically on  August 6, 2011 when their CH-47… Read more »

BODY BUILDING:  1) DB Bench Press 12-10-8-6, then max reps @ the weight you did for 10 2) Front Squats 12-10-8-6, then max reps @ the weight you did for 10 3) Seated DB press 12-10-8-6, then max reps @… Read more »

31 HEROES WOD:  On Saturday, 4 August we will be running the annual 31 Heroes WOD.  This workout was was designed to remember the 30 servicemen and 1 service dog who were lost tragically on  August 6, 2011 when their CH-47… Read more »

SKILL:  Rope Climb Practice   WOD:  E2MOM: 20 Minutes 1 Squat Snatch + 1 Rope Climb LEVEL 1 (1 PS+ 1 OHS) *Building in Weight S:  Rope Bites or Rope Walks; 1 Ring Pull Up, or 5-7 Ring Rows  … Read more »

STRENGTH: LEVEL 1  Push Jerk Triples (Build to a weight that will challenge form) LEVEL 2 Push Jerk: 5 x 1 between 85-95% *goal no failed reps and no PR attempts   WOD:  LEVEL 1 21-15-9 Power Clean (95/65) Push… Read more »

STRENGTH: LEVEL 1: Back Squat:  4 x 5 @ 75-80% LEVEL 2: Back Squat:  5 x 2 @ 85-90%* *not over   WOD:  For Time: LEVEL 1:  150 Double Unders (S: 300 Singles) 50 Sit Ups 50 Pull Ups (S:… Read more »

SUNDAY SCHEDULE:  GROUP FOUNDATIONS:  10:00 a.m. to 11:00 a.m. SPIN FIT:  10:00 a.m. to 10:45 a.m. OPEN GYM:  10:00 a.m. to 12:00 p.m. FREE INTRO CLASS:  12:00 p.m. to 1:00 p.m.   OPEN GYM:  Barbell Option: 1) Build to Heavy… Read more »

SATURDAY SCHEDULE: UNLOADED FIT CAMP:  8:00 a.m. to 9:00 a.m. WARRIOR WOD: 9:00 a.m. to 10:30 a.m. CFK WOD:  10:30 a.m. to 11:30 a.m. OPEN GYM:  11:30 a.m. to 12:30 p.m. FREE INTRO CLASS:  11:30 a.m. to 12:30 p.m.  … Read more »

STRENGTH: LEVEL 1: Jerk: 6 x 3 (Build to weight that challenges form) LEVEL 2: Jerk (Warm up to 75%) THEN … Jerk: 7 x 1 (Building each set)   WOD:  LEVEL 1 21-15-9-15-21 Push press (Rx: 95/65; S: 75/55)… Read more »

SKILL:  Level 1: HSPU Skill Practice:  10 Minutes Open Gym Skill Format   Level 1+: EMOM:  10 Minutes 5 HSPU + 15 sec HS Hold on last rep   Level 2: EMOM:  10 Minutes 15 Sec HS Hold + 7… Read more »