WODS

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 300/250 Meter Row Station 2 – 30/20 Push-Ups Station 3 – 30 Kettlebell Swings…

A. Single Arm DB Overhead Press; 8-10/arm x 4 sets, rest 45sec b/w arms   Choose an option below: B1. Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Front…

A. Deadlift (15min Time Cap) *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 75-80% x 2 reps *Set 5 – 85-90% x 2 reps…

A. Every 2 minutes, for 24 minutes (4 sets each) of: Station 1 – Ring Rows @2111 x 10-12 reps Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 – L-Sit or Hollow Hold x 60 seconds (accumulate…

A. Take 15-20 minutes to establish today’s 1-RM Pause Back Squat @ 32X0 *3sec descent, then pause in the bottom position for 2 seconds before driving up to full standing *Must follow tempo for lift to count   B. Spend…

A. Take 15-20 minutes to build to today’s 2-RM Bench Press   B1. Face down DB Rows @2111; 6 reps x 3 sets, rest 45 B2. Supine GHD Hold; 30-45 seconds x 3 sets, rest 45 (10min Cap)   C.…

Teams of two must complete the following for time: 50 Burpee Buy In (this must be completed before anything else) 150 Kettlebell Swings 150 Box Jumps 100 AbMat Situps 2000 Meter Row   *Tasks can be partitioned and completed in…

A1. DB Walking Lunge; 20 steps x 4 sets, rest 60sec *Build in load A2. Side Plank raises or hold; 15 reps or 30-45 hold x 4 sets, rest 60sec   Choose an option below: B1. For time: 400m Row…

Despite my awkwardness and lack of intelligence under camera I think yesterday went great! Thanks to all our members who came out to join in on the fun! We couldn’t have made this segment with out all of you and…

  Remember guys, Fox News will be joining us and doing live segments every 30min from 5am through 10:30am. I would like to have a full class for both the 5:30am and 9:30am classes so do your best to be…

Hey guys, Fox News contacted me today and would like to run a live :60sec segment at gym every 30min from 5am through 10:30am. I would like to have a full class for both the 5:30am and 9:30am classes so…

Holiday Schedule for New Year’s Monday (2nd) – 9:30am, 10:30am, 4pm, 5pm classes only   A. In teams of 3, alternate stations every minute on the minute for 18min: Min 1:  15/10 Cal Assault Bike (Goal is to pick a…

Holiday Schedule for New Year’s Saturday (31st) – 9am class only Monday (1st) – 9:30am, 10:30am, 4pm, 5pm classes only   Seeing that I was out of town last weekend I thought I would save this joyous workout so that…

Holiday Schedule for New Year’s Friday (30th) – 5:30am, 9:30am, 10:30am, 4pm, 5pm classes only Saturday (31st) – 9am class only Monday (1st) – 9:30am, 10:30am, 4pm, 5pm classes only   A1. Deadlift; 3-4 reps x 5 sets, rest 90sec…

Holiday Schedule for New Year’s Friday (30th) – 5:30am, 9:30am, 10:30am, 4pm, 5pm classes only Saturday (31st) – 9am class only Monday (1st) – 9:30am, 10:30am, 4pm, 5pm classes only   A1. Bench Press Cluster; 2.2.2.2 x 4 sets, rest…

Holiday Schedule for New Year’s Weekend Friday (30th) – 5:30am, 9:30am, 10:30am, 4pm, 5pm classes only Saturday (31st) – 9am class only Monday (1st) – 9:30am, 10:30am, 4pm, 5pm classes only   A1. Back Squat @3011; 8 reps x 4…

A1. Death March; 6-8 reps each leg x 4 sets, Rest 45 seconds A2. L-Sit; accumulate 60 seconds x 4sets, Rest 45 seconds B. Five sets of: 15 Russian Kettlebell Swings 10 Box Jumps – step down -Rest 60 seconds…

Members: Remember to reference Holiday hours under our schedule tab! A. Take 15 minutes to build to a heavy-ish Power Clean B. “The Chief” Max rounds in three minutes of: 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats…