7.1.2016

JULY 1ST!!! LET THE FUN BEGIN! REFERRAL MONTH HAS BEGUN! 3 MONTHS FOR $150!!! SPREAD THE WORD! SWOD Deadlift 5@55% 5@65% 5@75% WOD Inverted 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 Handstand Pushups 55 Calorie Row 55 Wall Balls 20/14 55...

6.30.2016

SWOD Overhead Squats 5@50% 5@60% 5@70% WOD 3 Rounds 10 Snatches 95/65 15 Strict Knees to Elbow 20 Pistols (alternating one-legged squats) (Scaled = 40 Air Squats or scale with candlestick pistols or on a box) Run 400 Meters SPARTAN 5 Pushups to on hands plank for 30...

6.29.2016

SWOD Tabata Abs WOD 1 Minute of work 30 Second Rest 10 Rounds 10 KB Swings Rx 53/35 Comp 70/53 10 Pullups Comp C2B 10 Wall Balls Rx 20#@10’/ 14#@9′ Comp 30#@10’/20#@9′ METCON Deck of Cards Hearts = Situps Diamonds = Pushups Spades = Battle...

6.28.2016

Congratulations to Mitch on his new addition to his family!!! SWOD Strict Press 5@50% 5@60% 5@70% WOD 12 Minute AMRAP 5 Squat Cleans 165/115 Comp 205/145 30 Double Unders SPARTAN 5 Rounds 400 Meter Run 5 Bar Muscle Ups 200 Meter Farmer Carry...

6.27.2016

SWOD Back Squats (Deload Week) 5 @ 40% 5 @ 60% 5 @ 70% WOD 21-15-9 Deadlifts 225/155 Ball Slams 30/20 Russian twists w/slam ball (2for1) Run 400 Meters after every round 10:45 METCON 30 Minute AMRAP Partner up Row 40 Calories 30 Wall balls 20 Toes To Bar 10 Burpee Box...