Slide 3
Slide 3
Slide 2
Slide 2
Slide 3
Slide 3

8.29.14

NO CLASSES TODAY

Sorry for the inconvenience and late notice

Posted in Blog | Leave a comment

8.28.14

NO CLASSES THIS FRIDAY

Sorry for the inconvenience and late notice.

Click the Schedule link to see the full Weekend Schedule

1 attempt, ME unbroken Strict Pull-ups
1 attempt, ME unbroken Kipping HSPU

For time:
Run 800m
30 KB Swing (32/24)
10 Burpee Pull-ups
*Run a FAST 800m

Name WOD
Craig 4:41 (rx)
Casey 5:07 (rx)
Brian 5:22 (rx)
Jen 5:45 (rx)
Jason 5:47 (rx)
Mike 5:47 (rx)
Donald 5:48 (rx)
Chloe 6:12 (rx)
Matthew 7:00 (rx)
Steven 7:01 (rx)
Carly 7:15 (rx)
Laura M 7:46 (rx)
Jake 7:53 (rx)
Erika 8:07 (rx)
Meg 8:29 (rx)
Julianne 8:51 (rx)
Amelia 9:51 (rx)
Mike 5:59
Greg 6:18
Kera 6:20
Chelsea 6:20
Rachel 6:41
Sam 6:42
Szabina 6:48
Andrew 7:05
Tara 7:47
Kara 7:56
Pedro 7:57
Olivia 8:03
Michelle L 8:09
Matt 8:20
Lisa 9:05
Posted in Blog | Leave a comment

8.27.14

 

Partners alternating rounds, 5 rounds each:
1 Shuttle Sprint, 5 Front Squat @ 50%
1 Shuttle Sprint, 7 Push-ups
1 Shuttle Sprint, 9 Plyo Box Jump

Partners alternating, 5 rounds each:
1 Sled Drag Across the Lot and Back
5 Ball Slams (40/30)

Partners, NOT FOR TIME: 120 Wheel rolls
*The Wheel must keep moving

Name WOD 1 WOD 2
Grant/Jeff 11:50 7:38 (rx)
MattE/Jon 12:09 8:16 (rx)
Meg/Craig 9:49 5:52 (rx)
Sam/Pedro 9:05 7:42 (rx)
A/J/P 10:30 7:45
Amelia/Derrick 12:18 6:43
Ashley/Jeremy 13:23 8:42
Brian/Eric 10:10 6:21
C/L/E 12:30 8:30
Callie/Sup 12:14 7:31
Casey/Mike 10:32 6:48
Harper/Clayton 13:35 7:19
JessP/JessF 12:14 7:14
LBK/Vernon 12:20 7:27
LisaA/Julianne 14:01 6:43
MikeF/Jason 10:07 -
MikeS/Dave 10:45 8:10
R/S/M 9:22 6:15
Rachel/Tara 12:50 8:16
Yoshi/LisaL 12:39 6:53
Posted in Blog | Leave a comment

8.26.14

 

Hang Power Clean + 1 Jerk
3@70%, 3@75%, 2@80%, 2@85%

Back Squat 5-3-1-5-3-1

For Time:
Row (300/250m)
30 Overhead Weighted Sit-ups (15/10)
Plate Carry 250m (15/10)

Name BS WOD
Jason 135 2:51
Brian 110 3:10
Chloe 90 3:14
Carly 95 3:30
Pedro 105 3:33
Tiff - 3:36
Greg 55 3:41
Chelsea 49 3:43
Matthew 100 3:43
Liz 45 3:45
Noelle N 48 3:46
Donald 95 3:48
Mike F 110 3:55
Kera 51 3:55
Amelia 80 3:55
Sam 70 3:55
Andrew 103 4:00
Eric B 120 4:00
Jody 60 4:02
Vernon 100 4:02
Armando 105 4:03
Mike B 93 4:04
Julianne 75 4:06
David S 105 4:09
Ambrose 110 4:12
Olivia 70 4:16
Clayton 130 4:17
LBK 50 4:20
Durkee 95 4:21
Sarah V 75 4:21
Ashley 80 4:22
Kara 89 4:25
Jeremy 80 4:27
Dan 60 4:52
Owen 120 4:54
Reggie 80 4:58
Nisha 49 5:00
Wojtek 115 5:06
Rachel 40 5:16
Caroline 65 -
Posted in Blog | Leave a comment

8.25.14

Josh deadlift

Josh deadlift

EMOM, 6 minutes:
1 Strict MU + 2 Kipping MU

Accumulate 4 minutes: Handstand hold
Accumulate 4 minutes: Bar Hang

5 minute AMRAP:
1-2-3-4-5-6… reps
Hang Muscle Snatch @50%
Thruster
Burpee over Bar

Name WOD
Chloe 84
Brian 79
Casey 77
Abraham 77
Josh 76
Lucy 76
Donald 74
Caroliine 74
Erika 74
Liz 73
Rachel 73
Jody 73
Armando 70
Tara 70
Sarah 70
Matt E 70
Julianne 67
Shayla 67
Patti 66
Laura 66
Matthew 65
Arleigh 64
Philip 64
Heather 64
Michelle L 63
Jen M 63
Brett 61
Margrette 59
Eric 58
Erin 58
Andrew 58
Laura 58
Jacob 57
Mike B 57
Sabra 57
Owen 55
Wojtek 54
Sup 54
Pedro 53
Whitney 50
Posted in Blog | Leave a comment

8.23.14

Kim

Kim

Work up stone ladder to heaviest stone, then 5 singles

5 minute AMRAP:
Push-ups
V-ups
Split Jumps (L+R=1)
*Partition reps anyway
then immediately, 1 minute AMRAP: Burpees

Name Total
Carly 208
Jason 186
Ryan 179
Owen 156
Chloe 155
Andrew 150
Shayla 149
Mike F 148
LBK 135
Patti 135
Erika B 135
Rachel 128
Meg 127
Caroline 121
Greg 120
Lucy 118
Julianne 116
Olivia 110
Paul 105
Michelle 104
Lisa A 81
Casey 20
Beginner Class
Name Total
Brett 177
Dan 108
Nisha 106
Angela 110
Brenda 114
Joanne 116
Scott 94
Posted in Blog | Leave a comment

8.22.14

Carly

Carly

All Three in 30 minutes
Push Press 1RM
Thruster 1RM
Front Squat 1RM

30-20-10 reps for time:
Knees to Elbows
Wallball (20/14)

Name WOD
Jason 4:58 (rx)
Carly 5:11 (rx)
Mike S 5:28 (rx)
Shayla 5:28 (rx)
Josh 5:36 (rx)
Casey 6:15 (rx)
Armando 6:21 (rx)
Owen 6:56 (rx)
Jacob 7:19 (rx)
Brian 7:40 (rx)
Abraham 7:45 (rx)
Matthew 8:06 (rx)
Eric 9:08 (rx)
Gabe 5:08
Chloe 5:14
Liz 6:36
Donald 6:54
Sam 6:54
Kera 7:02
Reggie 7:07
Lisa 7:11
Kara 7:14
Rachel 8:23
Ambrose 9:54
Pedro 10:01
Sabra 10:07
Mike D ?
Jon ?
Phillip 5:?
Posted in Blog | Leave a comment

8.21.14

Name WOD
Brian R 23:08 (rx)
Luke 27:53 (rx)
Dan Z 31:43 (rx)
Carly 32:02 (rx)
Donald 32:31 (rx)
Armando 33:06 (rx)
Brett 36:20 (rx)
Mike S 37:07 (rx)
Matthew 39:14 (rx)
Chelsea 23:29
Chloe 24:50
Dave A 25:09
Ambrose 31:32
Pedro 33:33
Mahony 34:23
Szabina 34:38
Sam 35:05
Norm 35:09
Jess F 35:46
Yoshi 36:20
Tara 38:09
Mike K 38:10
Fawn 39:52
Janessa 41:18
Michelle 41:22
Posted in Blog | Leave a comment

8.20.14

Tiffany Ring Row

Tiffany Ring Row

Teams of 3, 200 reps for time:
Ground to Overhead @ 50%
Chest-to-bar Pull-ups

Teams of 3, 12 x 100m Sprint Relay

Teams of 3, 12 x 150m Row Relay

Name 1 2 3
? 8:22 - -
? Jaw 13:23 3:33 7:04
2SnS 8:07 3:12 7:09
3 Stooges 7:48 3:05 7:57
4? 9:56 2:23 6:39
AATB 12:04 3:24 6:57
Ballz 8:44 - -
Chasin PRs 8:46 3:20 7:48
Da Bomb 8:59 3:08 8:05
Early Birdz 7:19 2:56 6:10
EisA 9:52 3:16 6:09
Fantastic Four 7:20 2:54 8:01
Final Countdown 7:28 2:53 7:03
Not Mike D 9:07 3:10 6:33
Trifecta 8:37 3:13 8:58
Beginner Class
Name Bench WOD
Lucy 38 7:01
Greg - 7:17
Heather 27 7:27
Debbie 25 8:18
Posted in Blog | Leave a comment

8.19.14

Free Toes to Bar and Pushup Clinic tonight 7:30pm
Register Here

We know you want a strong core and strong arms.
Learn how to perform these moves correctly and get maximum benefit from them.

Brett and Paul, That's a lot of weight

Brett and Paul, That’s a lot of weight

Every 2:00 Power Clean + 1 Jerk
3@70%, 3@75%, 2@80%, 2@85%

Back Squat 5-4-3-5-4-3
(First rep is a 3 second pause squat)

1-2-3-4 reps:
10m Shuttle Sprint (down and back = 1)
Man Maker (10/8)
Rest 5 minutes, then
1-2-3-4-5 reps:
10m Shuttle Sprint
Burpee Box Jump (30″/24″)

Posted in Blog | Leave a comment
Older Posts

free-intro

class-schedule

Like us on Facebook!

Countdown to the Open!

Blog Archives

Visit Us On Facebook