Friday 3.10.17

by Admin | March 9, 2017 | WODs and News | 0 Comment

Artie

 

Open 17.3

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95/65
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135/95
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185/135
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225/155
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

News
Friday Night Lights tomorrow night at 6pm!


Thursday 3.9.17

by Admin | March 8, 2017 | WODs and News | 0 Comment


Wednesday 3.8.17

by Admin | March 7, 2017 | WODs and News | 0 Comment

Brooke Raab



"Tread"
25/18 cal Bike
25 Box Jumps
25 DB Snatches (50#/35#)
25 T2B
25 DB Snatches (50#/35#)
25 Box Jumps
25/18 cal Bike

 

News
Bring a Friend Thursday tomorrow - Thursday, March 9th!

Friday Night Lights 17.3 this Friday at 6pm!


Tuesday 3.7.17

by Admin | March 6, 2017 | WODs and News | 0 Comment

Chris Wheeler


Strength
Back Squat
5 x 3
12 minutes to complete

"Strut"
EMOM x 10
Odd - 3 OHS (from floor)
Even - Up to 15 Burpees

 

News
Bring a Friend Thursday is THIS Thursday!


Monday 3.6.17

by Admin | March 5, 2017 | WODs and News | 0 Comment

Laura

 

"Trek"
14 min AMRAP
10 Deadlifts (155#/105#)
20 Wall Balls (20#/14#)
40 Double Unders

News
Bring a Friend Thursday is THIS Thursday!


Sunday 3.5.17

by Admin | March 4, 2017 | WODs and News | 0 Comment

Steve

 

"Christian"
15 min AMRAP
5 Burpees
10 Medball Cleans
15 KBS (53#/35#)

News
Bring a Friend Thursday is next week!


Saturday 3.4.17

by Admin | March 3, 2017 | WODs and News | 0 Comment

Matt S.

 

"Cecil"
5 Rounds - Partner WOD
10 Cal Row (each)
10 Hang Power Clean and Jerks (115#/75#)(each)
50 Double Unders (each)

News
Bring a Friend Thursday is next week!


Friday 3.3.17

by Admin | March 2, 2017 | WODs and News | 0 Comment

Ashely Guetler

 

Open 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells women use 35 lb. dumbbells

News
Friday Night Lights tomorrow night at 6pm!


Thursday 3.2.17

by Admin | March 1, 2017 | WODs and News | 0 Comment

Ben T.

 

"Simba"
4 Rounds
1 min of:
Row
Burpees
KBS (53#/35#)
Box Jumps (24"/20")
Rest

News

Congrats to those who made the February Committed Club!

Genevieve McQuaid - 24
Kaleigh Hunt - 24
Bruce Lentz - 23
Dan Sperau - 23
Patty Abbott - 23
Cara Clements - 22
Jackie Nicoll - 22
Kaitlyn Whiton - 22
Quinn Somerville - 22
Ashley Greenberg - 21
Ken Bowden - 21
Ann Lobo - 20
Dennis Klein - 20
Jason Eagles - 20
Jason Moneymaker - 20
Marie Dias - 20
Shelton Lowery - 20
Suzanne Eagles - 20

The winner of our drawing this month is Patty Abbott! Patty wins a bag of 3Fu3l Protein! Congrats!


Wednesday 3.1.17

by Admin | February 28, 2017 | WODs and News | 0 Comment

Josh Weaver



"Mufasa"
In 12 min Complete
30 / 20 cal Bike
then AMRAP
10 Hang Power Snatches (95#/65#)
25 Wall Balls (20#/14#)

 

News
Bring a Friend Thursday is next Thursday, March 9th!

Friday Night Lights 17.2 this Friday at 6pm!