Monday 5.28.18

by Admin | May 27, 2018 | WODs and News | 0 Comment

Memorial Day 2017

 

Murph
1 mile run
100 Pull ups
200 Push ups
300 Squats
1 mile run
*reps can be partitioned in any way

News

Memorial Day Murph
10am (with an early heat at 9am)
We hope to see you all there!

 


Sunday 5.26.18

by Admin | May 26, 2018 | WODs and News | 0 Comment

5:30pm Class

 

"Fantasmic!"
5 min AMRAP
10 DB Snatch (50#/35#)
10 Burpee Box Jump overs (24"/20")
Rest 5 min then repeat
*Resume where left off

News

Memorial Day Murph
Monday, May 28th at 10am (with an early heat at 9am)
Party to follow!

Check out our new blog post written by Coach Colette here!


Saturday 5.26.18

by Admin | May 25, 2018 | WODs and News | 0 Comment

Mike A.

 

"Avatar Flight of Passage"
10 Rounds
4 Muscle ups or Burpee Pull ups
10 Power Snatches (95#/65#)
15 Box Jumps (24"/20")
*Switch Partners each movement

News

Memorial Day Murph
Monday, May 28th at 10am (with an early heat at 9am)
Party to follow!

Check out our new blog post written by Coach Colette here!


Friday 5.25.18

by Admin | May 24, 2018 | WODs and News | 0 Comment

Bruce

 

"Fuel"
400m Run (buy in)
Then 7 Rounds of:
8 Clean and Jerks (115#/75#)
8 Bar Facing Burpees
Then 400m run (cash out)

Compare to 4.30.18

News

Memorial Day Murph
Monday, May 28th at 10am (with an early heat at 9am)
Party to follow!

Check out our new blog post written by Coach Colette here!


Thursday 5.24.18

by Admin | May 23, 2018 | WODs and News | 0 Comment

Rachel S.

 

"Splash Mountain"
5 Rounds
1 min of Row (cal)
1 min of rest
1 min of Bike (cal)
1 min of rest

News

Memorial Day Murph
Monday, May 28th at 10am (with an early heat at 9am)
Party to follow!

Check out our new blog post written by Coach Colette here!


Wednesday 5.23.18

by Admin | May 22, 2018 | WODs and News | 0 Comment

Coach Chris and the Sunday Crew

 

"Tower of Terror"
4 Rounds
15 Overhead Squats (95#/65#)
25 Pull ups
50 Double Unders

News

Memorial Day Murph
Monday, May 28th at 10am (with an early heat at 9am)
Party to follow!

Check out our new blog post written by Coach Colette here!


Tuesday 5.22.18

by Admin | May 21, 2018 | WODs and News | 0 Comment

Josh W.

 

Bench Press
5 x 5
12 minutes to complete

"Pirates of the Caribbean"
EMOM x 10
Odd - 3 Wall Climbs or 20" HS Walk
EMOM - 10 V- ups

Compare to 4.25.18

News

Save the Date - Memorial Day Murph
Monday, May 28th at 10am (with an early heat at 9am)
Party to follow!

Check out our new blog post written by Coach Colette here!


Monday 5.21.18

by Admin | May 20, 2018 | WODs and News | 0 Comment

Mark H.

 

Fight Gone Bad
3 Rounds
1 min ME of
Wall Balls (20#/14#)
SDHP (75#/55#)
Box Jumps (20"/20")
Push Press (75#/55#)
Row
Rest 1 minutes between rounds

News

Save the Date - Memorial Day Murph
Monday, May 28th at 10am (with an early heat at 9am)
Party to follow!

Check out our new blog post written by Coach Colette here!


Sunday 5.20.18

by Admin | May 19, 2018 | WODs and News | 0 Comment

Nikos

 

"French Polynesia"
15 min AMRAP
5 Deadlifts (225#/155#)
50m Run
5 Burpees facing the Bar
50m Run

News

Save the Date - Memorial Day Murph
Monday, May 28th at 10am (with an early heat at 9am)
Post Murph party with food from Smoke BBQ - $13 per person

Check out our new blog post written by Coach Colette here!


Saturday 5.19.18

by Admin | May 18, 2018 | WODs and News | 0 Comment

Ashley G.

 

"Disney World"
17 min AMRAP - Partner WOD
5/4 cal Bike or Row
5 Power Snatches (115#/75#)
3 Muscle ups or Burpee Pull ups
*Switch Partners each Movement

News

Save the Date - Memorial Day Murph
Monday, May 28th at 10am (with an early heat at 9am)
Post Murph party with food from Smoke BBQ - $13 per person

Check out our new blog post written by Coach Colette here!


Friday 5.18.18

by Admin | May 17, 2018 | WODs and News | 0 Comment

Paulynn

 

"Italy"
3 Rounds of:
3 min AMRAP
5 DB Hang Power Clean and Jerks (50#/35#)
10 T2B
15 Wall Balls (20#/14#)
Rest 2 min after each 3 min AMRAP
Resume where you left off

News

Save the Date - Memorial Day Murph
Monday, May 28th at 10am (with an early heat at 9am)
Post Murph party with food from Smoke BBQ - $13 per person

Check out our new blog post written by Coach Colette here!


Thursday 5.17.18

by Admin | May 16, 2018 | WODs and News | 0 Comment

Elizabeth

 

"Greece"
12 min AMRAP
3 Power Cleans (185#/125#)
10 HSPU
15 KB SDHP (53#/35#)

News

Save the Date - Memorial Day Murph
Monday, May 28th at 10am (with an early heat at 9am)
Post Murph party with food from Smoke BBQ - $13 per person

Check out our new blog post written by Coach Colette here!


Wednesday 5.16.18

by Admin | May 15, 2018 | WODs and News | 0 Comment

Carlos

 

"Cancun"
3 Rounds
800m Run
75 Squats
50 Push ups
25 Pull ups

News

Save the Date - Memorial Day Murph
Monday, May 28th at 10am (with an early heat at 9am)
Post Murph party with food from Smoke BBQ - $13 per person


Tuesday 5.15.18

by Admin | May 14, 2018 | WODs and News | 0 Comment

Larry

 

Snatch
1 rep every 30 sec. for 8 minutes (16 total reps)

 "Maui"
5 min AMRAP
10 Power Snatches (75#/55#)
10 Box Jumps overs (24"/20")


News

Save the Date - Memorial Day Murph
Monday, May 28th at 10am (with an early heat at 9am)
Post Murph party with food from Smoke BBQ - $13 per person


Monday 5.14.18

by Admin | May 13, 2018 | WODs and News | 0 Comment

Caron

 The Ghost
6 Rounds
1 minute of Rowing (cal)
1 minute of Burpees
1 minute of Double Unders
1 minute of Rest

Compare to 10.16.17

News

Save the Date - Memorial Day Murph
Monday, May 28th at 10am (with an early heat at 9am)
Post Murph party with food from Smoke BBQ - $13 per person


Sunday 5.13.18

by Admin | May 12, 2018 | WODs and News | 0 Comment

Erinn H.

 

"Let's Get it On"
800m Run
20 Deadlifts (225#/155#)
20 HSPU
800m Run
20 HSPU
20 Deadlifts (225#/155#)
800m Run

News

Join us Memorial Day morning (5.28) for Murph and stay for some food and fun.  More details to come!


Saturday 5.12.18

by Admin | May 11, 2018 | WODs and News | 0 Comment

Coach Joshua and Jen get married today!!

 

"Going to the Chapel"
15 min AMRAP - Partner WOD
50m Run (together)
5 Clean and Jerks (135#/95#)(each)
50m Run (together)
5/4/ cal Bike (each)
*Note - CJ or Bike may be preformed in any order with a run in between

News

Join us Memorial Day morning (5.28) for Murph and stay for some food and fun.  More details to come!


Friday 5.11.18

by Admin | May 10, 2018 | WODs and News | 0 Comment

Michael Wall

 

"From this Moment"
3 Rounds
400m Run
21 Burpees
5 Squat Snaches (155#/105#)

News

Join us Memorial Day morning (5.28) for Murph and stay for some food and fun.  More details to come!


Thursday 5.10.18

by Admin | May 9, 2018 | WODs and News | 0 Comment

Teresa

 

"White Dress"
4 Rounds
1 min of:
Row (cal)
DB Snatch (50#/35#)
Abmat Sit ups
Rest

News

Bring a friend day is today!

Join us Memorial Day morning (5.28) for Murph and stay for some food and fun.  More details to come!


Wednesday 5.9.18

by Admin | May 8, 2018 | WODs and News | 0 Comment

Coach Will

 

"Marry You"
15 min AMRAP
7 T2B
7 Box Jumps (24"/20")
7 Thrusters (75#/55#)


News

Bring a friend day is this Thursday, 5.10.18! 

Join us Memorial Day morning (5.28) for Murph and stay for some food and fun.  More details to come!


Tuesday 5.8.18

by Admin | May 7, 2018 | WODs and News | 0 Comment

Ben M.

 

Clean
7 x 1
12 minutes to complete

"Have I Told You Lately"
EMOM x 10 min
Odd - 2 Power Cleans
Even - up to 50 double Unders

News

Bring a friend day is this Thursday, 5.10.18!


Monday 5.7.18

by Admin | May 6, 2018 | WODs and News | 0 Comment

Ashely G.

 

Cindy
20 minute AMRAP
5 Pull ups
10 Push ups
15 Squats

Compare to 5.3.17


News

April Committed Club has been posted to our blog. Check it out here!


Sunday 5.6.18

by Admin | May 5, 2018 | WODs and News | 0 Comment

Coach Cara

 

"No Sugar"
5 Rounds
200m Run
12 Burpees Facing the Bar
4 Front Squats (185#/125#)


News

April Committed Club has been posted to our blog. Check it out here!


Saturday 5.5.18

by Admin | May 4, 2018 | WODs and News | 0 Comment

Coach Stan

 

"Little Starch"
15 min AMRAP - Partner WOD
100m Run (each)
5 Power Snatches (115#/75#)(each)
3 Muscle ups (each)


News

April Committed Club has been posted to our blog. Check it out here!


Friday 5.4.18

by Admin | May 3, 2018 | WODs and News | 0 Comment

Drew

 

"Some Fruit"
30 Pull ups
30 Front Squats (95#/65#)
30 Push Jerks (95#/65#)
30 Power Cleans (95#/65#)
30 Hand Release Push ups (95#/65#)
*200m Run after each movement (ends with run)


News

April Committed Club has been posted to our blog. Check it out here!


Thursday 5.3.18

by Admin | May 2, 2018 | WODs and News | 0 Comment

Ron

 

"Nuts and Seeds"
12 min AMRAP
10 Deadlifts (135#/95#)
5 Strict HSPU
10 Box Jumps (24"/20")


News

April Committed Club has been posted to our blog. Check it out here!


Wednesday 5.2.18

by Admin | May 1, 2018 | WODs and News | 0 Comment

Alex

 

"Vegetables"
20 min AMRAP
10 DB Snatches (50#/35#)
10 Wall Balls (20#/14#)
35 Double Unders


News

Our Spring Nutrition Challenge is underway!
Good luck to all participants!
Read some reasons why in our Q & A with the previous challenge winners here.


Tuesday 5.1.18

by Admin | April 30, 2018 | WODs and News | 0 Comment

Chris

 

G Snatch Complex
Snatch
Hang Snatch
Overhead Squat
Snatch Balance
Note - All 4 reps without letting go of bar or pausing

"Lean Meats"
30/20 calorie bike
25 C2B

News

Our Spring Nutrition Challenge is underway!
Good luck to all participants!
Read some reasons why in our Q & A with the previous challenge winners here.


Monday 4.30.18

by Admin | April 29, 2018 | WODs and News | 0 Comment

Wendy G.

 

"Fuel"
400m Run (buy in)
Then 7 Rounds of:
8 Clean and Jerks (115#/75#)
8 Bar Facing Burpees
Then 400m run (cash out)


News

Our Spring Nutrition Challenge will be starts TODAY!!
Good luck to all participants!
Read some reasons why in our Q & A with the previous challenge winners here.


Sunday 4.29.18

by Admin | April 28, 2018 | WODs and News | 0 Comment

Jessica V.

 

"The Replacements"
500m Row
15 Snatches (115#/75#)
20 T2B
25 Wall Balls (20#/14#)
20 T2B
15 Snatches (115#/75#)
500m Row


News

Our Spring Nutrition Challenge will be starting tomorrow - Monday, April 30th- May 27th!
There is still time to sign up!
Read some reasons why in our Q & A with the previous challenge winners here.

See the details about our Nutrition Challenge here.