Featured WOD

  • 10933900_10153011113757667_7844863640580738996_n Thursday 07/02/15 - On Thursday, the 5:45 class will be doing the Granite Games workout. All other classes are as follows: Warm Up 400m run 10 wall balls 5 pull ups 5 squat cleans (bar only) Strength EMOM X 7 2 heavy hang squat cleans WOD 12 min cap 800m run 50 wall balls 30 pull ups
  • 10835443_10153012810027667_4707183517344753616_o Wednesday 07/01/15 - Warm Up 1 Wall Walk 5 Pull Ups 10 Front Squats 5 Burpees Run/Row 200 Strength EMOM x 8 E: 5 Strict Pull-Ups O: 3 Strict HSPU WOD 3 RFT 12 min Cap 10 C2B 10 Front Squats (165/115) 10 Burpees Strength Snatch + Snatch Balance no dip: Work to failure at snatch balance –… Read More
  • 10914903_10153012807672667_6550395011670380211_o Thursday 06/18/15 - 5:45pm class is doing Granite Games workouts EMOMx20: 4 rounds of: Min 1: 4 Strict Muscle ups Min 2: 12 Weighted Pistols Min 3: :40 of Free Standing HS Hold Min 4: 2 Legless Rope Climbs, 15 Min 5: Rest Strength Clean & Jerk 3×2 at 80% 3×1 at 85% 1×1 at 90% 3×1 at… Read More
  • 10835443_10153012810027667_4707183517344753616_o Wednesday 06/17/15 - Warm up: 20 jumping jack 10 pass throughs 10 walk outs 10 push ups 10 goblet squats Strength: Press 2×3 @ 70 2×3 @ 75 Power Clean+Thruster+Push Jerk 3×3 WOD: 50 Russian KB 40 Wall Balls 30 Pull Ups 20 Box Jumps 10 Burpees
  • 10933900_10153011113757667_7844863640580738996_n Tuesday 06/16/15 - Strength EMOM 10: 2 Back Squats * you choose the weight **same weight all sets WOD 5 Rds: 15 TTB 20 Cal Row 25 WB (20/14)
  • 10835443_10153012810027667_4707183517344753616_o Monday 06/15/15 - Warm up: 2RNFT -250 m row -15 v ups – 10 strict pull ups -10 strict push ups/ ring dips -10 reverse lunges w/ stretch -10 PVC pass through -10 PVC O.H.S. / wall squat – 10 Band Pull Apart WOD: Grace 30 clean and jerks (135/95) Strength: 5 Complexes of: 5 push press 5… Read More
  • 10407539_10153012809717667_4947761930210316131_n Wednesday 06/10/15 - Teams of 3 AMRAP 7 thrusters 50 reps @ 95/65 50 reps @ 115/80 AMRAP @ 135/95 Rest 3 minutes AMRAP 7 Hang Pwr Cleans 50 reps @ 135/95 50 reps @ 155/105 AMRAP @ 185/135 Rest 3 minutes AMRAP 7 Deadlift 50 reps @ 185/135 50 reps @ 225/155 AMRAP @ 275/185 Strength Warm… Read More
  • 10933900_10153011113757667_7844863640580738996_n Tuesday 06/09/15 - Strength 10 Super Sets of: 5 Push Press 5 Dead Lifts Rest 1 minute between rounds, you choose the weights. WOD AMRAP 20 400m run + max reps of unbroken strict push ups * each time you break you run 400m again Beginners WOD Skill: cleans + ohp 21-15-9 Hang clean and press Over the… Read More