WOD 7 rounds for total HSPU of: 2 minutes to complete- Row 20 Calories12 Lateral Box Jumps 20″ME HSPU *Rest 1 minute after each round. Notes: The feet must make contact with the top of the box on every jump. Every pass over the top of the box counts one rep.

“Josh” For time:95 pound Overhead squat, 21 reps42 Pull-ups95 pound Overhead squat, 15 reps30 Pull-ups95 pound Overhead squat, 9 reps18 Pull-ups Post time to comments. Enlarge image SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair […]

***Save the Date – 2nd Annual Compound Adventure Race*** It will be held on Saturday, May 25th (we had a conflict with the previous date posted) – this event will be open to all – stay tuned for more details!!!

Few updates on Schedule during Open – March 6th-April 7th:   All Saturday classes during those 5 weeks will be cancelled including Yoga, Unconventional WOD and Fundamentals   **Fundamentals – there will be a fundamentals class on each Sunday during these 5 weeks at 10:00am to replace the Saturday class during this time – Tuesday and Thursday […]

Barbell Work 1) 7X2 First Pull + Hang Clean + 1 Jerk – heaviest possible, rest 60 sec. Notes: The single Jerk should come after the second Clean. This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Clean from the hang position (at […]

| WOD  1234   MOB 

Barbell Work 1) 7X2 First Pull + Hang Snatch – heaviest possible, rest 60 sec. Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). 2a) 3X5 Hang Snatch Pulls – heavy (use straps), rest […]

Couple announcements: ***There will be Yoga with Mary this Saturday morning (March 2nd) at 8:45am – bring your own mat and bring a friend – cost for non-members is only $7.00!! Then stay for the unconventional at 10:00am – as always free to all! ***Fundamentals classes – during the 5 weeks of the Open – […]

WODTEAMS OF TWO A.M.R.A.P  x  15BUDDY STEP UPS  x  20BOX JUMP  x  40BUDDY PUSH UP   x  20BURPEE  x  40 ONE FOR ONE ON BOX JUMPS AND BURPEES.