Our community

Our workouts

Our playground

4.21.2015

YouTube Preview Image

A. 5 Sets: Back Squat x 5

B. 4 Rounds for Time:
25 Wall Ball (20/14)
400m Run

C. 3 Sets: Hollow Hold x 30-60s

Posted in Blog | Leave a comment

4.20.2015

YouTube Preview Image

A. 3 Sets: Single Arm DB/KB Strict Press x 10 each arm

B. AMRAP 10 Minutes
10 Power Cleans (43/29)
10 Over-the-Bar Burpees

C. 3 Sets: Weighted Hip Extension x 8 or Supermans with 2s Pause at top x 10

Name WOD
Brian 7+10 (rx)
Jason D 7+10 (rx)
Donald 7+5 (rx)
Josh S 7+3 (rx)
Clint 7+2 (rx)
Brett 6+16 (rx)
Abraham 6+12 (rx)
Laura M 6+12 (rx)
Alex 6+10 (rx)
Davis 6+10 (rx)
Sam 6+6 (rx)
Steph 6+5 (rx)
Patti 6+4 (rx)
Stacy F 6+3 (rx)
Sterling 6 (rx)
Rachel F 5+19 (rx)
Craig 5+18 (rx)
Owen 5+17 (rx)
Steve P 5+17 (rx)
Jenny G 5+13 (rx)
Ryan B 5+12 (rx)
Armando 5+11 (rx)
Margaret 5+11 (rx)
Eric H 5+10 (rx)
Kera 5+10 (rx)
Greg 5+10 (rx)
Philip 5+10 (rx)
Sean 5+9 (rx)
Rob S 5+7 (rx)
Clayton 5+7 (rx)
Melissa 5+7 (rx)
Matt BW 5+6 (rx)
David S 5+3 (rx)
Rachel K 5+1 (rx)
Laura R 5 (rx)
Mike K 5 (rx)
Yoshi 5 (rx)
Kara 4+17 (rx)
Jessica S 4+15 (rx)
LBK 4+14 (rx)
Stephen K 4+10 (rx)
Durkee 4+5 (rx)
Brandon 3+9 (rx)
Lisa L 3+11 (rx)
Sabra 6+4
Nadia 5+10
Sarah M 5+7
Sarah V 5+3
Lucy 5
Erin 4+11
Amy E 4+11
Tiff C 4+9
Dave W 4+6
Lynda 4
Posted in Blog | Leave a comment

4.19.2015

YouTube Preview Image

A. 3 Sets:
Reverse Snow Angels x 20
30s Hip Mobility Drill of Choice

B. In 15-20 Minutes, build to a heavy Split Jerk

C. In teams of two, one partner working at a time and completing 7 rounds each:
5 Ground-to-Overhead (52/34)

Name WOD
MikeB/Armando 5:37 (rx)
Firster/Hannah 6:09 (rx)
Ambrose/Pedro 6:37 (rx)
Phil/? 7:00 (rx)
Rachel/Kera 8:36 (rx)
Posted in Blog | Leave a comment

4.18.2015

YouTube Preview Image

A. 3 Sets: Bulgarian Split Squat x 10 each leg

B. In teams of 3, alternating minutes of the 24 Minute EMOM:
1 – 200m Run
2 – Goblet Carry Lunges x 10 (5 each leg)
3 – Burpee Box Jump Overs x 7-10 (24/20)

———————————————————————————

Bruiser and Brewskis WOD at 11am ONLY
(programming by of Brett Truka, hence the name)

“The Trukish Get-down”

For Time:

Run 1200m
40 Pullups
15 Ground-to-Overhead (70kg/43kg)
40 Double Unders

Run 800m
30 Pullups
10 Ground-to-Overhead
30 Double Unders

Run 400m
20 Pullups
5 Ground-to-Overhead
20 Double Unders

Name WOD
Brett 24:45 (rx)
Donny 27:24 (rx)
Ian 28:19 (rx)
Sterling 29:10 (rx)
Ryan 31:00 (rx)
Owen 36:14 (rx)
Davis 36:26 (rx)
Armando 36:48 (rx)
Norm 38:53 (rx)
Durkee 43:43 (rx)
Donald 31:55
Scotty 39:53
Posted in Blog | Leave a comment

4.17.2015

YouTube Preview Image

A. 5 Sets: Power Clean x 2.2.2
Rest 10s between singles and 2 minutes between sets

B. 3 Sets:
100 Double Unders
30 KB Swings (24/16)
20 Box Jumps
3 Minute Rest between sets

Name WOD
Jason 15:48 (rx)
Clint 16:13 (rx)
Sterling 17:09 (rx)
Abraham 18:00 (rx)
Donald 18:25 (rx)
Michelle L 21:03 (rx)
David S 21:08 (rx)
Matthew 22:00 (rx)
Eric 23:41 (rx)
Alex 16:26 (rx)
Don 17:20 (rx)
Mahony 20:38 (rx)
Stacy D 21:13 (rx)
Yoshi 21:57 (rx)
Tiff H 22:24 (rx)
Shayla 24:09 (rx)
Andy 24:56 (rx)
Erika 25:59 (rx)
Fawn 26:35 (rx)
Tara 26:54 (rx)
Laura R 19:40
Erin 19:50
Patti 20:12
Kara 20:37
Liz 21:04
Kaitlin 21:17
Dave W 21:48
Josh 22:15
Steve K 22:44
Tamara 22:45
Noelle S 22:50
Scott P 23:40
Stephen O 21:22
Matt 22:32
Sarah M 22:35
Kisa 22:54
Dave 25:03
Regan 26:48
Posted in Blog | Leave a comment

4.16.2015

YouTube Preview Image

A. 5 Sets:
Overhead Squat x 3
Rest 20s
Pullups x 10
Rest 60s

B. Every 2 Minutes for 8 Minutes:
Run/Row 200m
Max Rep Front Squats (61/43)

Run/Row 200m and in the remaining time of the two-minute interval, get as many front squats as you can. Once the two-minute interval is up, the next round begins.

C. 2 Sets: Side Plank Hold x 30s each side

Name WOD
Mike D 57 (rx)
Shayla 57 (rx)
Kylie 53 (rx)
Ryan 50 (rx)
Stacy F 49 (rx)
Jason 46 (rx)
Eric 45 (rx)
Brent 42 (rx)
Jen M 40 (rx)
Tiff H 37 (rx)
Mahony 36 (rx)
Clayton 35 (rx)
Owen 35 (rx)
Rachel 34 (rx)
Donald 33 (rx)
Alex 32 (rx)
Philip 31 (rx)
Armando 30 (rx)
Jenny 28 (rx)
Noah 28 (rx)
Sarina 26 (rx)
Melissa 24 (rx)
Jessica 23 (rx)
Bethany 18 (rx)
Amy 50
Liz 47
Laurel 45
Paul G 41
Jody 37
Kaitlin 36
Erin 34
Rackel K 32
Michelle 31
Abraham 31
Lisa L 31
Shawn 24
Travis 22
Nancy 22
Brandon 22
Posted in Blog | Leave a comment

4.15.2015

YouTube Preview Image

A. EMOM 8 Minutes: Deadlift x 5 (65-75% of 1RM)
PERFECT TECHNIQUE ONLY!

B. AMRAP 12 Minutes
6 HSPU
9 Ring Dips
12 Toes-to-Bar

C. 2 Sets: Upward and Downward Facing Chinese Plank x 60s

Name WOD
Sam 7+12 (rx)
Brett 6+15 (rx)
Donny 6+10 (rx)
Clint 5+13 (rx)
Brian 5+7 (rx)
Sterling 5+2 (rx)
Greg 5 (rx)
Steve P 5 (rx)
Owen 4+12 (rx)
Tim 4+8 (rx)
Jake 4+5 (rx)
Cedar 9
Wendy 7+3
Sabra 7+2
Caitlin 6+18
Scott 6+17
Kara 6+8
Tiff C 6+6
Chelsea 6+6
Fawn 5+22
Lynda 5+9
Erin 5+6
Travis 5+3
Tim 5+3
Dave W 5+1
Josh 5
Kera 5
Noelle S 4+26
Lisa L 4+26
LBK 4+21
Kyle 4+16
Jessica P 4+13
Rachel F 4+13
Vernon 4+13
Dave 4+12
Margaret 4+12
Tamara 4+12
David S 4+11
Kim C 4+9
Craig 4+8
Yoshi 4+7
Rachel K 4+6
Michelle C 4+6
Rob 4+6
Eric 4+5
Heather 4+4
Jody 4+3
Laura 4+3
Tara 4+1
Andy 4
Michelle 4
Hannah 3+25
Supriya 3+18
Nate 3+13
Patti 3+12
Steve K 3+9
Posted in Blog | Leave a comment

4.14.2015

YouTube Preview Image

A. 4 Sets: Push Press x 6

B. April Monthly Challenge:
Max rep Back Squat at 75% of your bodyweight

C. For Time:
200m Run
15 Burpees
200m Run
12 Burpees
200m Run
9 Burpees

Name WOD
Brett 4:16 (rx)
Brian 4:16 (rx)
Clint 4:18 (rx)
Noelle N 4:44 (rx)
Donald 4:48 (rx)
Rob 5:04 (rx)
Bryan H 5:07 (rx)
Steve 5:10 (rx)
Patti 5:15 (rx)
Liz 5:15 (rx)
Sean 5:15 (rx)
Amy 5:22 (rx)
Elise 5:23 (rx)
Dawkins 5:27 (rx)
Erika B 5:27 (rx)
Mike B 5:28 (rx)
Noelle 5:30 (rx)
Stephanie 5:30 (rx)
Andy 5:40 (rx)
Matthew 5:45 (rx)
Sarah M 5:47 (rx)
Kim C 5:49 (rx)
Kera 5:51 (rx)
Scott M 6:00 (rx)
Jake 6:01 (rx)
Armando 6:02 (rx)
Luara M 6:07 (rx)
Melissa 6:11 (rx)
Sterling 6:13 (rx)
Josh 6:29 (rx)
Josh T 6:42 (rx)
Noah 6:45 (rx)
Jessica S 6:55 (rx)
Kisa 7:02 (rx)
Kara 7:48 (rx)
Posted in Blog | Leave a comment

4.13.2015

YouTube Preview Image

A. 8 Sets: Front Squat x 1 with 3 second pause at bottom of each rep

B. “Owen”
21-15-9
Hang Clean (50/35)
One-Arm KB Snatch (each arm @ 16/12)
Pistols (each leg)

C. 3 Sets: Supermans with 2s Pause at top x 10

Name WOD
Ryan B 9:55 (rx)
Dawkins 10:29 (rx)
Brett 11:02 (rx)
Brian 11:34 (rx)
Sterling 12:47 (rx)
Craig 13:30 (rx)
Tom 17:10 (rx)
Erika B 18:29 (rx)
Josh S 10:10
Donald 11:13
Eric 11:37
Armando 11:45
Ambrose 12:24
Dave W 13:08
Ken 13:25
Tara 13:28
Steve P 13:36
Rachel F 13:42
Aisha 14:01
Liz 14:02
Kara 14:04
Laura R 14:26
Mahony 14:31
Stephen K 14:43
Erin V 15:03
Jessica S 15:14
Philip 15:33
Kera 15:40
Michelle L 15:48
LBK 16:42
Sarah D 17:39
Mike K 18:01
Johnny 18:31
Vernon 20:00
Sup 20:18
Lisa A 20:42
Hannah 20:51
Fawn 21:16
Melissa 21:20
Travis 21:21
Yoshi 21:41
Posted in Blog | Leave a comment

4.12.2015

YouTube Preview Image

A. 15 minutes of Goat Work

B. AMRAP 20 Minutes
50 Wall Ball (20/14)
40 KB Swings (24/16)
30 Burpees
20/10 Pullups
100m Run

Posted in Blog | Leave a comment
Older Posts

free-intro

class-schedule

Like us on Facebook!

Blog Archives

Visit Us On Facebook