Uncategorized

10 Minute Stations 3 Minutes Rest Station 1 12/8 Cal Assault Bike 200 Meter Farmer’s Carry 53/35 Station 2 12/8 Cal Ski 20 Bicycle Kicks... Read More

Part A 3 Rounds 100 Single Unders 10 KB Pull Throughs 35/26 10 American KB Swings 35/26 Part B 5 Rounds 5 Single Arm DB... Read More

Yeah guys! Great work yesterday. That was a good one that will be a keeper! Let’s get back to the barbell! Part A 30/24 Cals... Read More

Work 0-15 Rest till 18 Work from 18-28 Rest till 30 Work to 35 Extra rest if you earn it!!! 15 Minutes to Finish 50/40... Read More

8AM Weightlifting 9AM Open gym We had a benchmark this week of DT. If you missed, come on in and give it a try. Or... Read More

5 Rounds 10 Bench Press 135/65 10 Inverted row to Barbell Then 40/30 Cal Row Then 5 Rounds 15 Barbell Curls 45/35 15 Bench Dips... Read More

Benchmark on a Friday. Don’t miss it! Part A 3 Rounds 250 Meter Row 3 Inch Worms 5 Empty BB Good Mornings 1 Round of... Read More

Same format. 10 and 3. Lot’s of bodyweight. Let’s go. Station 1 12/8 Cal Assault Bike 200 Meter Run 10 OH Plate Lunges 45/35 Station... Read More

Part C is a sprint. Like we talked about, we’ve been doing longer wods with a slower pace. We have to know when to put... Read More

Nice little AMRAP for Part C for Tuesday. Don’t rush this. Get good reps on those OHS, even if you only get a few rounds... Read More