Saturday

Team WOD, come join us!

Friday Fun

Workout 3 sets of: 10 bent over barbell rows (use same weight or add each set) rest 30 seconds max...

Lot’s of PR’s lately

There has been a lot of PR’s lately.  Please make sure you share these milestones on the PR board.  Every...

Listening to your body

As we mentioned yesterday, we are going to be making some programming changes.  When I travel for work, I get...

Programming changes

Hey everyone, we are going to be making some changes with our programming.  We are going to be adding in...

Memorial Day Murph

Workout “Murph” 1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run Break up reps in the...

Memorial Day Murph

Don’t forget Memorial Day Murph, this Monday at 11am!  Bring a friend if they want to join us. Workout 3...

Its that time again, 5 mins rest

Workout Alternating EMOM for 10 minutes of: 15 wall ball shots, 20 lbs (14 lbs) 45 double-unders 5 minute break...

10 to 1 couplet, real simple

Workout 10-9-8-7-6-5-4-3-2-1 reps for time of: clean and jerk, 135 lbs (95 lbs) pullups, C2B if you can