11.1.2018

SWOD Bench Press 5×5 Increase each round, if able. WOD 18 Minute AMRAP 200 Meter Run 18 Hand Release Push-ups 12 Alternating Dumbbell Snatches 50/35 6 Handstand Push-ups Spartan WOD 8 Rounds 300 Meter Run 50 Meter Sled Push 90/45 40 Meter Bear Crawl 30 Meter...

10.31.2018

Evening Classes are cancelled for Halloween! Have fun trick or Treating! SWOD Back Squat 7@70% 5@75% 3@80% 1+@90% WOD 3-6-9-12-15 Overhead Squats 115/75 Box Jumps 24/20 10:30 AM Bootcamp Bootcamp Candy Calorie workout: 30 minute AMRAP, Reps are the grams of sugar Twix...

10.30.2018

SWOD Deadlift 2×4 @ 70% + 10lbs 1×2 @ 80% + 10lbs 1×2 @ 90% + 10lbs 1×8+ @ 70% + 10lbs WOD (Little chilly tomorrow but clear skies! Dress warm!) Run 800 Meters 100 Double Unders 50 KB Swings 53/35 40 Cal Row 30 Burpees 20 Cal Bike 10 Ring Dips...

10.29.2018

WOD “Fran” 21-15-9 Thrusters 95/65 Pull-ups SWOD (After the WOD) 10 EMOM Even: 5 Touch and Go Power Cleans @ 70% Odd: 20 Sit-ups 10:30 AM Bootcamp 2 rounds per set at 45 sec on, 10 sec off, 1 min rest between sets Set One: TRX Bicep curls Mountain climbers...