WOD 3 ROUNDS SNATCH BALANCE  x  3  /  OVERHEAD SQUAT 135/95  x  10 L SIT ROPE CLIMB  x  1 BURPEE  x  10 FRONT SQUAT  x 10    

WOD REVERSE HYPER  =  3  x  10restDEADLIFT  =  FIND 1 R.M.rest3 ROUNDSBUDDY TIRE FLIP  x  20PULL-UP  x  50ROW  x  1000 m THIS SATURDAY, FEBRUARY 26TH, WILL BE THE KICK OFF OF OUR NEXT BOOT CAMP AT 9 A.M. OUR UNCONVENTIONAL W.O.D. WILL BE MOVED TO 12 NOON AND OUR PALEO POTLUCK WILL IMMEDIATELY FOLLOW THE […]

*******  SCHEDULE UPDATE  ******** THIS SATURDAY, FEBRUARY 26TH, WILL BE THE KICK OFF OF OUR NEXT BOOT CAMP AT 9 A.M. OUR UNCONVENTIONAL W.O.D. WILL BE MOVED TO 12 NOON AND OUR PALEO POTLUCK WILL IMMEDIATELY FOLLOW THE WORKOUT. AS ALWAYS, THE UNCONVENTIONAL AND POTLUCK ARE FREE AND OPEN TO EVERYONE. SO IF YOU HAVE […]

| !!!!!SIGN UP NOW!!!!!! OUR NEXT BOOT CAMP STARTS FEBRUARY 26TH. DON’T DELAY…THIS ONE IS ALMOST FULL!!!!

WOD HANDSTAND WALK  x  30 mrest PRESS  =  FIND ONE REP MAXrest 10-9-8-7-6-5-4-3-2-1 S.D.H.P  x 75/50 GHD SIT-UP SLEDGE STRIKES GHD BACK Okay, here is a quick tribute to the sledge hammer strikes. You know them….you love them…..so don’t forget you gloves tomorrow, right Mike!!!!!Our Crossfit Boot Camp starts this weekend and there are very […]

WOD MAX DOUBLES IN 5 MINUTES rest FRONT SQUAT = FIND ONE REP MAX rest 3 ROUNDS THRUSTER  75/50  x  15SLAM BALL   50/30  x  7 My 5 a.m. crew celebrating another victory over the days W.O.D!!! We have an amazing group of people in this and every class. If you are looking for a gym […]

!!!!!!! FREAKY FRIDAY !!!!!!! YOU NEVER KNOW WHAT’S WAITING FOR YOU HERE AT THE COMPOUND ON FREAKY FRIDAY, BUT I DO KNOW YOU DON’T WANNA MISS IT!!! WE INCORPORATE A LITTLE STRONGMAN, A LITTLE UNCONVENTIONAL, A LITTLE GYMNASTICS, AND A LOT OF HOT SAUCE!!!! ALSO DON’T FORGET BOOT CAMP STARTS NEXT SATURDAY 26TH. WE ONLY […]

WOD 7 ROUNDS POWER SNATCH  135/95  x  7BALL SLAM  30/20  x  7KETTLEBELL SWING  53/35  x  7ROPE CLIMB  x  3

WOD 20 MINUTE TIME LIMIT PUSH JERK  x B.W. H.S.P.U Start with body weight on the bar. Do one PJ and one H.S.P.U. Add 5 pounds, do one push PJ and 2 H.S.P.U. Add 5 more pounds and do one P.J. and 3 H.S.P.U. Continue on as described until you run out of time or […]

WOD 5 ROUNDS CLEAN  165/115  x  5 BURPEE  x 5 BOX JUMP (one leg)  x 5 MUSCLE UP  x  5 Now that’s how you cheat!!

WOD JUMPING LUNGES x 50 DEADLIFT   3-3-3-3-3 3 ROUNDS HALTING DEADLIFT  BW  x  10 KETTLEBELL SWING  44/35  x  20 GHD SIT-UP/BACK  x  20 Val and I at sectionals last year!!!!  

!!!!!SIGN UP NOW!!!!!! OUR NEXT BOOT CAMP STARTS FEBRUARY 26TH. DON’T DELAY…THIS ONE IS ALMOST FULL!!!!