1. 11/1/2018

    16 Minute AMRAP


    Burpee Pull Ups

    Alternating DB Snatch (50/35)

    This is a pacing WOD.  Start out slow and controlled and hold a steady pace throughout the 16 minutes.

  2. 10/31/2018

    HAPPY HALLOWEEN!! We are regretful we didn’t have enough certainty in our moving plans to be able to plan a great Halloween celebration.  We are in the works of planning something special for November centering around the theme of “Thankful Giving.”

    18 Minutes

    2 x 10 Back Squat

    3 x 3 Back Squat

    Rest 5 Minutes

    5 Rounds

    12 KB Swings (53/35)

    14 OH KB Lunges (53/35)

    16 KB Strict Press (53/35)

    18 KB Goblet Squats (53/35)

  3. 10/30/2018

    Complete For Time

    15-12-9-6-3 Snatch

    4/7 Pull Ups/Chest to Bar/or Bar Muscle Ups Between each round.

    Snatch weight will increase each round.

    15 @ (65/45)(95/65)

    12 @ (75/55)(115/75)

    9 @ (85/65)(135/95)

    6 @ (95/75)(155/105)

    3 @ (115/85)(175/115)

    The goal here with the snatch is to build to a weight that will be on the lower end of heavy weight for you.  If the Rx is too light, but the Rx+ is too heavy, consider going somewhere in between as long as you are increasing weight each round.

    Also, please take care of those hands.  Newly finished bars have some grip so make sure you are shaving your callouses down to a flat surface.  Your hands tear because you have a ridge around your callouses that catch on the bar.  Ped Eggs are great for this.  You can find them at just about any drug store.

    We hope you enjoyed your first WOD at the new space.  If you didn’t make it in, you’re going to love it when you do.  Thanks again to all that helped!

  4. 10/29/2018

    ATTENTION:  Sorry for the late WOD post.  We have been super busy getting the new space ready.

    WOD is at new location.  6820 Powell Street.

    5 Rounds For Time

    3 Power Clean (155/105)(205/145)

    12 T2B

    35 Double Unders

    Rest 2 Minutes

    500 Meter Row

  5. 10/26/2018

    LAST DAY AT THE CURRENT LOCATION:  The 4:30 and 5:30 classes will be cancelled as well as Saturday classes.  We will start moving the mats after the noon WOD.  Our plan is to get the mats moved and lay a much as we can down at the new space.  Any help is appreciated.  Saturday we will probably get started at around 8:00.  We will be moving between locations, so if you are wanting to help, best bet is to show up at the current space.  If nobody is there, try the new location.  The biggest thing we will need help with on Saturday is assembling some equipment as well as cleaning.  If you have tools, bring them.  Thank you all so much for any help you can give.

    Complete for time:


    Wall Ball (20/14)

    HR Push Ups/HSPU

  6. 10/25/2018


    16 Minute AMRAP

    1 Rope Climb (mod will be seated rope climb)

    2 Hang Power Clean (135/95)

    100 Meter Run

    Ascending Reps Of Each Movement.  Rope climb increases by 1 each round and hang power clean increases by 2 each round.  For example; Round 1 will be 1 rope climb and 2 hang power cleans.  Round 2 will be 2 rope climbs and 4 hang power cleans…etc.   One partner working while one partner completes the run.  Score is total rounds and reps.

  7. 10/24/2018

    ATTENTION:  The much anticipated move is right around the corner!  We are trying to accomplish the move with as little disruption as possible to our normal schedule.  Having said that, on Friday, the gym will be closed after the noon WOD.  We will begin moving the rubber floor mats as soon as the noon wod is over.  Open gym will also be cancelled Friday.  We would love any help moving the mats that we can get.  We will need people at the current gym to load the mats and people at the new gym helping to put them down.  We will be moving all weekend and appreciate any help.  If you have any questions, ask Chris, Steve, Brandon or Ryan.  We will try to update you throughout the week and weekend via Facebook and Instagram posts.  We are sorry for any inconvenience this schedule change may cause.

    4 Rounds For Time

    15 KB Swing (53/35)(70/53)

    25 Goblet Squats (53/35)(70/53)

    50 Double Unders


  8. 10/23/2018

    18 Minutes

    2 x 10 Deadlift

    5 x 5 Deadlift

    Rest 5 Minutes

    20 Minute EMOM

    12/10 Cal Row or 15/12 Cal Row

    8 Deadlift at 60-70% of 5 x 5

    16 Alternate Leg Lunges

    12 KB Shoulder Press

    Will be a quick warm up today and then right to work on the deadlifts.

  9. 10/22/2018

    15 Minute AMRAP

    10 OHS (95/65)

    10 Bar Facing Burpees

    10 Lat Sit Ups (20/14)

    For your OHS, pick a weight you can do 10 unbroken throughout the AMRAP.