12/4

12 mins of Snatch Balance/Drop Snatch practice
Wod
complete:
50 Wall Ball Shots (20/12 lbs)
40 Kettlebell Swings (24/16 kg)
30 Burpees
20 Pull-ups
10 Atomic situps 45/25
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Wall Ball Shots

12/3

Skill
Five sets of: Back Squat x 2-4 reps
Rest 2-3 minutes
“The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Open House

December 14 Open House

9:30-12:30 a.m. 

We invite everyone out to see our facility, meet our members and of course workout. We'll have a workout starting at 9:30. There will be several heats. Immediately following we'll have food provided. Spread the word! 

11/29 WOD

11/29 WOD 

Holiday hours: 6 a.m., 9-11 a.m.

Blake

Four rounds for time of:

100 foot Walking lunge with 45lb plate held overhead

30 Box jump, 24 inch box

20 Wallball shots, 20 pound ball

10 Handstand push-ups

Happy Thanksgiving

Happy Thanksgiving! What a crew this morning. 8 a.m. Murph in below freezing temperatures. Awesome work, now let's eat! 

11/28

11/28 Thanksgiving WOD 

8:00 a.m. Don't forget your cold weather gear! 

Schedule Change

9/27 Morning Classes 

Sorry for the late notice, the last morning class with be at 8:30 a.m. Evening classes will resume as scheduled.