Category: Uncategorized

In-House Throwdown Today!!!

Primarily Outdoors Please do not park in the lot today. In-House Throwdown If you are not participating in the Throwdown, come on by and cheer on the athletes! You can find your heat times HERE. Schedule of Events 7:30AM – Athlete Check In 8:00AM – Athlete Briefing & Group Photo 8:45AM – Event 1 Kick […]

Grin & Bear Complex It

Outdoors Primarily Please do not park in the lot Warm Up 400M Run Then 12 – 9 – 6 -Muscle Clean* -Push-Up** -Good Mornings *High Hang, Mid Hang, Floor **Regular Push-Up, Diamond Push Up, Clapping Push-up Mobility Calf Mash Shoulder Mash Strength E3MOM15- 3 Complexes Bear Complex 1 Clean 1 Front Squat 1 Shoulder to […]

Bikes & Butterflies

Primarily Indoors Warm-up 2 Rounds 30s On|15s Off -MB Push Press to Target -Med Ball Knee Tucks -Squat Jumps -Med Ball Hamstring Curls -Bike Sprint Accessory 2 Rounds -10 Ring Rows -10 Ring Push-ups -5 Ring Y’s & T’s -5 Ring Push-Outs -10 Ring Flyes WOD In 4 Minutes Complete 21 Pull-ups 20 Wall Balls […]

Mid Week Midline

Outdoors Primarily Please do not park in the lot Warm Up 3 Rounds 30s Work| 15s Rest Row* -Box movement** -Single Leg V Ups -Snatch Movement -Pike Ups on Rower *Increase pace with each round **Rd 1 – Lateral Up & Overs Rd 2 – Box Jump, Step Down Rd 3 – Box Jump Overs […]

Batter Up

Outdoors Primarily Please do not park in the lot Warm-up 300m Run -Then- With a long band 2 Rounds 40s On|15s Off -Banded Presses -Bandy Side Steps -Bandy Pull Aparts -KB Swings* -BB Thruster *Russian the 1st Round, American the 2nd Round Mobility Banded Hamstring Stretching Strength E2MOM12 Tempo Front Squat 3-3-X-1 2 Reps WOD […]

Leg Up On The Week

Primarily Outdoors Please do not park in the lot Warm-Up -1 Minute of Singles and Calf stretching -Double Under Drills Then EMOM 8 1. 50 Double Unders or 40s of attempts 2. 14 Front Rack Lunges 3. 10|7 Plank to Push Up with a Push Up Included Single Leg Deadlift*80 *30s Right, 30s Left Strength […]

Stronger Together

Primarily Outdoors Please do not park in the lot Warm-Up P1- 12/10 Calorie Row P2 – Hollow Hold Switch P1-100M Farmer’s Carry – Lighter than working weight P2- KB Pull Throughs Switch Strength EMOM15 KB Floor Press KB Bent Over Row KB Pull-over 10 Reps for each movement. Switch between sides on the floor press […]

9/11 Tribute WOD

Primarily Outdoors Please do not park in the lot today. Today marks 20 years since the September 11th terrorist attacks. We are paying tribute to the 2,751people who died. Of those who died, 344 were firefighters and 71 were law enforcement. Warm-up Run 200m -Then- 2 Rounds 40s on| 10s off 1. Burpee Box Step […]

Benchmark WOD “Annie”

Outdoors Primarily Please do not park in the lot Warm Up 90-60-30 seconds of each Jump Rope* Plank Ups** *work in dubs at some point **make plank more challenging by performing on one leg, one arm or one arm and one leg across the body 1 Minute Each Station No Rest -KB Swings* -Up and […]

In-House Throwdown Event Announcement!

Primarily Indoors Please do not park in the lot In-House Team Competition – Registration Deadline Is Friday 9/10! Also scroll down to check out Events 2 & 3! Date: Saturday, 9/18 Cost: $20 Registration Time: 7:30AM – Athlete Check-In 8:00AM – Athlete Briefing 8:30AM – Event 1 Kick Off 1:30PM – Finish and Start of […]