Blog
2015
Jun
19

June 19th, 2015

Happy Birthday Melani! Good luck to everyone running Ragnar this weekend! 4 Rounds for Time: 15 Toes to Bar 20 Burpee 25 Calorie Row

2015
Jun
17

June 17th, 2015

8 min AMRAP: 1 Hang Power Clean (155/105) 1 Front Squat (155/105) 1 Ring Muscle Up 2 Hang Power Clean 2 Front Squat 2 Ring Muscle Up 3,4,5,6… Level 2 – Bar Muscle Up Level 1 – Chest-to-Bar Pull Up (Double the reps)

2015
Jun
16

June 16th, 2015

Happy birthday Josh J! For Time: 150m Sled Pull (65/45) then 8 Rounds 9 KBS (53/35) 6 Box Jump (24/20) 3 Strict Handstand Push Up then 150m Sled Pull (65/45)

2015
Jun
16

Antietam KidFit

We are excited to announce that we are starting our first annual Antietam KidFit classes! This is a great way to get your kids up and moving while getting fit at the same time! (And let’s not forget, to keep mom from going crazy!) Classes will start on Monday June 22nd and will run thru August 12th....

2015
Jun
15

June 15th, 2015

A. Push Press 5×3 – Increase loading with each set if possible B. 5 Rounds For Time: 9 Sumo Deadlift High Pull (75/55) 15 Thruster (75/55) 21 Doubles (63 Singles)

2015
Jun
12

June 12th, 2015

For Time: 1 Round of Cindy 1 Clean and Jerk (155/105) 1 Round of Cindy 2 Clean and Jerk 1 Round of Cindy 3 Clean and Jerk…. etc until 10 Clean and Jerk (20 min cap) Cindy = 5 Pull Up, 10 Push Up, 15 Squat

2015
Jun
11

June 11th, 2015

A. 10 min AMRAP 10 Wall ball Shots (20/14) 25 Double Unders (50 Singles) B. Reverse Tabata L-Sit Hold 8 Rounds 0:10 Work, 0:20 Rest

2015
Jun
08

June 8th, 2015

Leave no Survivors was a success this weekend! David and Lynsey did a great job. They had great team work and finished all of the workouts strong! Big shout out to Lori for riding in the Little Red bike race this weekend! Great job Lori! 14 min AMRAP 20 Overhead Squat (115/75) 20 Sit Up 20 Shoulder...

2015
Jun
05

June 5th, 2015

Leave No Survivors is this Saturday! Our coaches David and Lynsey are competing, so head over to Iota from 9am – 2pm to cheer them on! 15 min AMRAP 5 Handstand Push Up 10 Box Step Up 15 Knees to Elbow 200 meter Run

2015
Jun
04

June 4th, 2015

A. Deadlift 5-4-3-2-1 Try to increase loading with each set, as form allows. Do not sacrifice form for loading B. 3 Rounds 40 Calorie Row 20 Hang Clean (95/65)

2015
Jun
03

June 3rd, 2015

Happy birthday Kendra! Partner WOD! 100 Double Unders/200 Singles (each) 90 Sit Ups (partner holds plank) 80 Wallball Shots (20/14) 70 Double Unders/140 Singles 60 Sit Ups 50 Wallball Shots 40 Double Unders/80 Singles 30 Sit Ups 20 Wallball Shots 10 Double Unders/20 Singles Teammates will each compl...

2015
Jun
01

June 1st, 2015

Reminder – The 9 am class has been moved to 8 am for the summer, starting today!Β  Check the schedule HERE for a listing of all class times. A. Back Squat 3×7 AHAP B. 5 min AMRAP 7 Thruster (95/65) 7 Burpee Rest 2 min 4 min AMRAP 6 Thruster 6 Burpee Rest 2 min 3 min AMRAP 5 Thruster 5 Burp...

2015
May
30

May 30th, 2015

Happy birthday Brian F. (Friday), and Marissa and Jordan E. (Saturday)! πŸ™‚ Morning WOD at 8 am!

2015
May
29

May 29th, 2015

5 Rounds for Time: 9 Power Snatch (75/55) 12 Toes-to-bar 15 Box Jump 18 Wallball **Schedule Update** Starting June 1st we will be moving the 9am class to 8am. There will not be a 9am class this summer, but we will bring it back this fall. Check out the schedule HERE to see all of our class times.

2015
May
28

May 28th, 2015

A. 10 minutes of Muscle-Up work/drills B. 12 min AMRAP 15 Clean and Jerk (95/65) 15 Burpees 15 Clean and Jerk (115/80) 15 Burpees 15 Clean and Jerk (135/95) 15 Burpees AMRAP Clean and Jerk (155/105) with remaining time

2015
May
27

May 27th, 2015

A. Front Squat 6 Sets: Pause Front Squat + Front Squat *Hold the first front squat for 4 seconds at the bottom, then perform a second front squat with no pause B. 4 Rounds For Time: 150m Sled Pull (95/65) 25 Walking Lunge 25 Sit Up     (Picture credit: instagram.com/tamalpaiscrossfit)

2015
May
26

May 26th, 2015

For Time: Deadlift (225/155) 10-9-8-7-6-5-4-3-2-1 *40 Double Unders after each set of deadlift* Post Wod: Mobility! Work with the coach for ways to mobilize; pick 2 or 3 and spend 10 – 15 minutes on them

2015
May
25

May 25th, 2015 – Murph

Reminder: We will only have class at 8am and 5pm for Memorial Day! “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike...

2015
May
22

May 22nd, 2015

2 Rounds for Time: 100 m Sprint 25 Push Up 100 m Sprint 25 Goblet Squat (53/35) 100 m Sprint 25 KBS (53/35) 100 m Sprint 25 Jumping Lunges 100 m Sprint 25 Kettlebell Sit Up (53/35)

2015
May
21

May 21st, 2015

Overhead Squat 5-5-3-3-3-1 (as heavy as form allows, add weight each time the reps drop) Rest 5 minutes then complete: 6 Rounds For Time: 3 Squat Snatch 12 Pull Up Level 1 – 95/65 Level 2 – 115/85 Level 3 – 135/95 Memorial Day Weekend I just wanted to give you all a heads up on the...

2015
May
20

Shirt Order

Hey everyone! The shirt design is ready to go, sorry for the delay on these! I know a few of you have started saying what number and name you wanted on the FB group, but please fill out this form or we won’t have it on the order. Deadline for orders will be Friday May 22nd at 3pm. You can orde...

2015
May
20

May 20th, 2015 – Griff

Strength: Bench Press 6Γ—2 @ 80% 2Γ—3 @ 80% (Complete a set every 1:30) Conditioning: β€œGRIFF” For time Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards USAF SSgt Travis L. Griffin, who at age 28 was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike...

2015
May
19

May 19th, 2015

A. Scap Work 2 Rounds not for time: 20 Band Pull Apart 15 Scarecrow (5/2.5) 10 Scap Push Up B. 7 Minutes of Handstand Work This can be anything from handstand hold against the wall, to wall walks, shoulder taps, handstand walk, freestanding handstand hold, kipping or strict HSPU practice, etc. C. 12...

2015
May
18

May 18th, 2015

Happy birthday last Friday Deena! A – EMOM 12 Mins Squat Clean + Front Squat + Jerk Add weight as form allows B – 4 Rounds for Time: 25 Wallball Shots (20/14) 15 Toe-to-bar 10 Dealift (155/105)

2015
May
15

May 15th, 2015 – Daniel

“Daniel” For Time: 50 Pull-Ups 400 meter Run 21 Thruster (95/65) 800 meter Run 21 Thruster (95/65) 400 meter Run 50 Pull-Ups Compare your previous time below: May 2014

2015
May
13

May 13th, 2015

Back Squat 3-3-3-3-3-3 Rest 5 minutes then complete 2 Rounds for Time: 100 Double Unders (200 Singles) 15 Back Squats (155/105) Post WOD: MOBILITY! Spend at least 10 minutes on your hips, glutes, and hamstrings

2015
May
12

May 12th, 2015

A – Gymnastics 3 Rounds for Quality: 0:30 Nose-to-wall Handstand Hold 0:30 Rest 0:30 L Sit Hold 0:30 Rest 0:30 Toe-to-bar 0:30 Rest B – Partner WOD 12 min AMRAP 5 Power Clean (185/125) 10 Box Jump Overs *Partner 1 completes one whole round while partner 2 rests, then switch The South Reg...

2015
May
11

May 11th, 2015

Happy Birthday McKilee! 5 Rounds For Time: 5 Strict Pull Up 10 Push Up 15 Squat 20 KBS (53/35) 25 Sit Up Leave No Survivors! In its 5th year, Northern Utah’s premier spring fitness event Leave No Survivors 2015 is sure to be as memorable and fun as the past four years have been. This years event wil...

2015
May
08

May 8th, 2015

2 Rounds for Time: 25 Push Press (95/65) 25 Sit Up 25 KB Clean & Press + 2 OH Lunge (35/26) 25 Sit Up 25 Jumping Squats 25 Sit Up Rest as needed then complete the following NOT for time: Accumulate 15 Lay to Stand Rope Climbs (Lay on your back and grab the rope with both hands. Climb hand over...

2015
May
07

May 7th, 2015

For Time: 800 m Run 20 Push Ups 18 Deadlift (155/105) 16 Push Ups 14 Deadlift 12 Push Ups 10 Deadlift 8 Push Ups 6 Deadlift 4 Push Ups 2 Deadlift 400 m Run Level 2: Push Up with 25/15 Plate Level 3: Ring Dips SOFTBALL UPDATE! We had the managers meeting tonight so I have all the details about the le...

2015
May
05

May 5th, 2015

Happy 17th Birthday Malik! 17-15-13 Power Snatch (115/85) Bar Facing Burpee –Complete 60 second plank after each set of burpees We have a new regional shirt design ready to go! Sorry for the rush on these, but if you want to get one please get your name on the list at the box or text me by 5pm...

2015
May
04

May 4th, 2015

A – Front Squat Every 90 Seconds (12 Mins Total) Sets 1 – 6: 2 @ 70% Sets 7 – 8: 2 @ 80% B – 3 Rounds For Time: 12 Front Squats (155/105)* 15 Toes-to-Bar 45 Doubles (3:1 Singles) *Bar must be taken from the ground*

2015
Apr
30

April 30th, 2015

Time to re-doΒ the core test that we did April 1st! 3 Min AMRAP Stick Sit Ups ** Using a PVC pipe behind your head and an AbMat. Be sure not to pull the stick into your neck, use a finger or two (no death grips) to just keep your arms in place on the PVC. ** Compare your previous number here   M...

2015
Apr
29

April 29th, 2015

A – 10 min EMOM Hang Power Clean + Clean + Jerk Add weight as you go B – 20 min EMOM Even: 15/12 Calories Rowing Odd: 12 Burpees If you don’t complete the required work in the minute, that round is considered ‘missed’ and you still transition to the next movement. Your...

2015
Apr
27

April 27th, 2015 – Angie

“Angie” 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats **Partition the reps as needed, record how you broke them up -2 Rounds of 50 each -4 Rounds of 25 each -10 Rounds of 10 each Compare previous times below: Nov 2014 May 2014

2015
Apr
23

April 23rd, 2015

Congrats to Coach Kendl on being invited to compete at Regionals!! Only 20 women from each region are going to be competing on that floor, and we can’t wait to watch her out there! She is going to do amazing! This is a big accomplishment and she has worked so hard to get back there. The South...

2015
Apr
20

April 20th, 2015

Happy Birthday Tami (yesterday) and Ryan! Strength: 10 min EMOM Power Clean + Squat Clean + Jerk Build as you go and as form allows Metcon: 21-15-9 Burpee Power Clean (135/95) Sit Up

2015
Apr
16

April 16th, 2015

A – Gymnastics Skill Work (10 Mins) Pick 3 gymnastics movements to work on (we’ll have suggestions on the board tomorrow). Do 3 rounds of 3-5 reps of each. B – 10 Rounds: 1:00 Row for Calories 0:15 Rest 0:30 Ring Dips 0:15 Rest Score is total calories rowed and total dips completed...

2015
Apr
15

April 15th, 2015 – Omar

“Omar” 10 Thruster (95/65) 15 Bar-facing Burpee 20 Thruster (95/65) 25 Bar-facing Burpee 30 Thruster (95/65) 35 Bar-facing Burpee U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, d...

2015
Apr
14

April 14th, 2015

Strength Deadlift: 1 – 3 at 60% of 1RM 2 – 3 at 65% 3 – 3 at 70% 4 – 3 at 75% 5 – 3 at 80% Rest about a minute between sets You guys know the drill here… don’t sacrifice form for weight. Make sure your deadlift positions are good before you increase loading....

2015
Apr
13

April 13th, 2015

For Time: 200 meter Run 50 Wallballs (20/14) 200 meter Run 40 Pullups 200 meter Run 30 Clean & Jerk (95/65) 200 meter Run 20 Toes-to-bar 200 meter Run 10 Overhead Squat (95/65)

2015
Apr
10

April 10th, 2015

Running with Cindy and a Friend! 20 min AMRAP Partner 1 – AMRAP Cindy 5 Pull Ups 10 Push Ups 15 Air Squats Partner 2 – Run 300 meters When Partner 2 returns from their run, they will pick up wherever Partner 1 left off. Your score is total rounds of Cindy completed as a team.   Β 

2015
Apr
09

April 9th, 2015 – DT

“DT” 5 Rounds for Time: 12 Deadlift (155/115) 9 Hang Power Clean (155/115) 6 Push Jerk (155/115) In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and o...

2015
Apr
09

Challenge Winners!

Here is the moment you all have been waiting for….drumroll please…..after 45 days of full compliance to the 2015 whole 3O nutrition challenge, we have a winner!Β  This was SO dang hard to pick winners, so we actually had a panel of 5 people who didn’t know any of you guys pick who they thought...

2015
Apr
08

April 8th, 2015

A – 12 min to find 1RM Hang Snatch B – 4 Rounds: 1 min Sit-ups 1 min DB/KB Snatch (alt arms) 1 min Box Jumps 1 min Rest

2015
Apr
07

April 7th, 2015

5 Rounds: 7 Burpees 11 Wallballs (20/14) 150 meter farmer’s carry (2x25lb plates/2x15lb plates) You can NOT use the holes in the center to carry the plates. You must pinch edges of the plates to hold them during the carry.

2015
Apr
06

April 6th, 2015

Strength: EMOMΒ 7 Minutes 3 Strict Press + 2 Push Press + 1 Jerk Metcon: For Time 1,000m Row 30 KBS (53/35) 60 Walking Lunges 30 Toes-to-bar 60 Walking Lunges 30 KBS (53/35) Don’t forget that today is the start of the fundamentals course at 7PM. If you know someone who wants to try CrossFit, th...

2015
Apr
03

April 3rd, 2015 – JJ

Happy Birthday David! “J.J.” For time: 185 pound Squat clean, 1 rep 10 Parallette handstand push-ups 185 pound Squat clean, 2 reps 9 Parallette handstand push-ups 185 pound Squat clean, 3 reps 8 Parallette handstand push-ups 185 pound Squat clean, 4 reps 7 Parallette handstand push-ups 1...

2015
Apr
02

April 2nd, 2015

15 min AMRAP 30 Doubles (3:1 Singles) 10 Deadlift (135/95) 10 Toes to Rings 200 meter Run We’re going to do Awesome Abs April, so each day we’ll have a core workout that you can doΒ after the regular WOD.Β  At the end of the month we will redo the core test we did yesterday (3 min stick si...

2015
Apr
01

April 1st, 2015

CORE TEST! 3 Min AMRAP Stick Sit Ups ** Using a PVC pipe behind your head and an AbMat. Be sure not to pull the stick into your neck, use a finger or two (no death grips) to just keep your arms in place on the PVC. ** For Time: 5 Rounds 20 Sit Ups 15 Burpees 10 Box Jumps (24/20)

2015
Mar
31

March 31st, 2015

Strength EMOM 10 Minutes 3 Front Squat at 70% Metcon 3-6-9-12-15-18 Chest to Bar Pull Ups Row 200 Meters to start, in between each set, and to end The Open is officially over! Great job everyone! I am so proud of all of you and the efforts you put in to these workouts the last 5 weeks. They have bee...

2015
Mar
30

March 30th, 2015

Good luck to those of you doing 15.5 today! Don’t forget to submit your scores by 6PM. πŸ™‚ 3 Rounds: 5 min work 1 min rest 5 Snatch (115/75) 7 Push Up 9 Air Squat We are going to start a fundamentals course next week on Monday April 6th. If you know someone that wants to try CrossFit, this is a...

2015
Mar
28

March 28th, 2015

Morning WOD at the box at 8 for those of you that don’t want to run the 5K. If you are running the 5K, we are meeting at the box at 8 and riding up there together. If you didn’t get registered online you can still register there, just make sure you bring cash or check ($15). Check out de...

2015
Mar
27

March 27th, 2015 – 15.5

The last open workout! Give it all you’ve got for the final week πŸ™‚ Workout 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters M 95 lb. F 65 lb Check out the full description and workout demo HERE It’s also the end of our nutrition challenge.. so make sure you get your after pictu...

2015
Mar
26

March 26th, 2015

For Time: 800 meter run 200 meter sled pull (65/45) 600 meter run 200 meter sled pull 400 meter run 200 meter sled pull 200 meter run 200 meter sled pull Post WOD – Mobility! Spend at least 10 minutes working through some mobility things for your shoulders, hips, T-spine, etc.

2015
Mar
25

March 25th, 2015

A) 4 Rounds for Quality 0:30 Push Ups 0:30 Rest 0:30 Box Jump 0:30 Rest 0:30 Toe to Bar 0:30 Rest This is time for you to practice the movements and really focus on good form. If push ups come easy for you then add a plate or ring push ups, triangle, clapping, etc. If they don’t come easy for...

2015
Mar
23

March 23rd, 2015

Good luck to those of you doing 15.4 today!Β  Remember to get your scores submitted by 6 pm. Strength: 10 min EMOM 1 Power Snatch + 3 Overhead Squats Build as you go. If you fail at a weight, go back to the last successful loading and use that for the remaining minutes Metcon: 12 min AMRAP 45 Double...

2015
Mar
20

March 20th, 2015 – 15.4

Open 15.4! Only 2 workouts of theΒ OpenΒ left πŸ™‚ Check out the details and a demo HERE Rx’d Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18...

2015
Mar
18

March 18th, 2015

10 Rounds For Time: 9 Sit Ups 6 Pull Ups 3 Strict HSPU (15 min time cap) Rest up to 5 minutes then complete with a partner: 8 X 200 meter run Rest while partner runs, each will run 4 times.

2015
Mar
17

March 17th, 2015

18-15-12-9-6-3 Thrusters (95/65) Box Jump Overs (land on top of the box, then over) *Optional After Party* Complete the following sets not for time but for quality. Fight for good positions on these and don’t get eager to push the percentages more than specified πŸ™‚ Deadlift Set 1 – 10 @ 5...

2015
Mar
16

March 16th. 2015

Happy Birthday Cindy (on the 14th)! Great job on 15.3 everyone, two more weeks of the Open left! I love this time of year and watching everyone give that extra push on the Open workouts. If you are doing the workout today, good luck! And remember to get your scores in before 6 PM πŸ™‚ 3 Rounds: 400 met...

2015
Mar
13

March 13th, 2015 – 15.3

It’s time for 15.3!! There are several variations to this workout, so if you are competing in the Open please make sure to check out the standards, tie breaks, and variations for your divisionΒ HERE. Workout 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wal...

2015
Mar
11

March 11th, 2015

Strength: (12 Minutes to Complete) 6X3 Bench Press Partner up and spot for each other Metcon: 10 Min AMRAP 10 Pull Ups 15 KBS (53/35) 20 Walking Lunges

2015
Mar
09

March 9th, 2015

Great job on 15.2 everyone!Β  It was really exciting to see some of you get your first chest-to-bar pull up and to push yourself on those overhead squats.Β  Remember to post your scores today before the deadline at 6PM. Gymnastics 3 Rounds For Quality: 8-10 Ring Rows 0:30 L-Sit 1:00 Air Squat Hold 8-1...

2015
Mar
06

March 6th, 2015

Happy Birthday Julie Buttars! Open Workout 15.2 is here! Push yourself, cheer each other on, and have fun!! Check out some pictures of last weeks 15.1 workout… not color coordinated on purpose πŸ™‚ Workout 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overh...

2015
Mar
03

March 3rd, 2015

EMOM 20 Minutes Even: Row for Calories (15/12) Odd: 15 Wallballs (20/14) Your score is the number of rounds you don’t complete the prescribed work on. Goal is zero! πŸ™‚

2015
Mar
02

March 2nd, 2015

Happy Birthday Travis Poulsen! 7 Min AMRAP 7 Pull Up 7 Burpee 3 Min Rest 7 Min AMRAP 7 KBS (70/53) 7 Box Jump Overs (must land on top of the box before going to the other side) Great job on 15.1 and 15.1A everyone!! I’m so proud of you all! For those of you doing the nutrition challenge, you...

2015
Feb
27

February 27th, 2015

Happy Birthday Colby! The Open is here! 15 minutes on the clock: Workout 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap There are scaled versions of this...

2015
Feb
26

February 26th, 2015

Gymnastics: 3 Round for Quality 1 min Plank 0:30 L-Hang 0:30 Handstand Hold Metcon: 14 min AMRAP 6 Push Ups with feet elevated on plate or box 12 DB or KB Snatch (6 each arm) 18 Sit Up

2015
Feb
25

February 25th, 2015 – Jackie

Strength: 15 minutes to find your 2 rep max Thruster Take your time to warm up for this andΒ build as form allows Metcon Jackie 1000m Row 50 Thrusters (45) 30 Pull Ups           Compare your previous time below and your last fewΒ here

2015
Feb
23

February 23rd, 2015

Strength: (12 Minutes to Complete) 6X2 Back Squat AHAP *If your mobility limits you on getting to the bottom of the squat, or you are having a hard time keeping your heels on the ground, use this time to mobilize your hips and hamstrings and then sit in the bottom of your squat with a plate in front...

2015
Feb
23

The Open

The CrossFit Games Open starts this week! I would highly suggest that everyone sign up for the Open. Know I know what you’re going to say to me… What if I can’t do the movements? I don’t think I’m good enough for the open yet. I don’t want to compete. I’ll j...

2015
Feb
20

February 20th, 2015 – Kelly

Kelly 5 Rounds: 400 m Run 30 Wallballs (20/14) 30 Box Jumps (24/20) OR Rowing Kelly 5 Rounds: 500 m Row 30 Wallballs 30 Box Jumps *35 min time cap on either version* Scale this workout by completing 3 or 4 rounds instead of the 5. Compare your previous time below: August 2014  

2015
Feb
19

February 19th, 2015

Happy Birthday Bianca! Since Bianca didn’t give me her favorite movements, I’m picking them! πŸ™‚ 100 Burpees For Time At the top of each minute do 3 Deadlifts (185/135) *15:00 min time cap* Rest as needed, then spend 10 – 15 minutes working mobility. Tell the coach what you want to w...

2015
Feb
18

February 18th, 2015

Strength: 12 min EMOM 1 Snatch High Pull + 1 Squat Snatch + 1 Overhead Squat Increase loading as you go and as your form allows, this is the time for you to practice technique and make sure you’re hitting the correct positions. Met-Con: 10 min AMRAP 8 Leg Raises (toe-to-bar on the floor) 10 Pu...

2015
Feb
17

February 17th, 2015

Tabata Mashed Up: (8x) Set 1 – A: Front Squat (75/45) B: Burpees Rest 2 Minutes (8x) Set 2 – A: Power Clean (75/45) B: Jumping Squats Perform exercise A for 20 seconds completing as many reps as possible. After the 20 seconds of work, take 10 seconds to transition to exercise B. Do exerc...

2015
Feb
16

February 16, 2015

Happy Birthday Brad! Brad’s Birthday WOD For Time: 50 Calorie Row buy in then complete 2 rounds of: 50 Sit Ups 50 KBS (53/35) 50 Shoulder to Overhead (95/65) We will be having normal class schedule tomorrow. Last call for anyone who wants in on the nutrition challenge! Sign up TODAY at the box...

2015
Feb
13

February 13th, 2015

Friday the 13th Partner WOD! Med Ball Madness 13 min on the clock P1 = 13 Shuttle Run with Med Ball P2 = AMRAP of 7 Med Ball Cleans and 6 Reverse Lunges with Med Ball As soon as partner 1 finishes the Shuttle Run you will switch. Your score will be the number of rounds you complete of the Med Ball C...

2015
Feb
12

February 12th, 2015 – Fran

Fran 21-15-9 Thrusters (95/65) Pull Ups         Cool down! It’s really important to keep moving after a short intense workout like this one. Β So rest for 3 – 5 minutes after the workout and then row 1,000 m or jog 800 m. Check out your previous time below (Click HERE...