Apr 30 2020

WOD 10 Rounds 30 Double Unders 15 DB Thrusters (75/55)

Apr 29 2020

Keeping up with it. Upper DB Lifting 2 Rounds 60s HS Hold 30 Lateral Raises 30 Strict Presses 15 Flys 15 Rows WOD 12 AMRAP 3 HSPU 6 KBS 9 Front Squats

Apr 28 2020

Another day, another great workout! WOD 50 Burpees - Then - "Annie" 50-40-30-20-10 Double Unders Sit Ups

Apr 27 2020

We're hopeful to be getting more detailed guidance from the State for reopening. As soon as we know the rules - we'll post our plan. Lower Strength 5 Rounds 5 SL Deadlifts (Right) 5 Reverse Lunges (Right leg forward - step back left leg) 5 SL Glute Bridge (Right leg down) - Rest 60s- Repeat Left Side Move Slowly with Purpose - Moderate Weight WOD 4 Rounds 400m Run (2 min Worth - or 200 CrossCrawls) 20 SA DB Hang Clean & Jerk (50/35) 10 Pull Ups (or 20 SA DB Rows)

Apr 24 2020

Another week in the books! Core Work 3 Rounds 25 Hollow Rocks 15 Supermans 20 Russian Twists WOD 5 Rounds 75 Double Unders 12 Deadlifts 9 Hang Power Cleans 6 STO (155/105 - 45/25 DBs)

Apr 23 2020

Nearer and nearer each day to getting things back to normal - and summer being upon us. How's your nutrition going? WOD 15 AMRAP 2+2 DB Snatches 1+1 Burpees

Apr 22 2020

Mid week and it's already been a tough one! Upper Strength 4 Rounds 12 Lateral Raises 24 Alternating Strict Press 12 Back Flys 24 SA Low Row WOD 3 Rounds 12 HSPU 60 Double Unders - Rest 4 Min - 6 Rounds 30 Double Unders 12 Push Ups

Apr 21 2020

Warm weather reminds us of running...and breather workouts! WOD 25 AMRAP 15 KBS (or DB Swings) 10 V-Ups 5 Burpees

Apr 20 2020

Welcome to a brand new week! Lots of talk over the past few days about reopening some businesses. I urge you to calm down about this and realize that we're not going to be getting back to normal for at least a couple months. First, we need to see what "strict social distancing" measures are. This will likely include, but not limited to, reserved class times, limited numbers of workouts per week, and schedule/duration changes. Once we have official guidelines we'll be able to say exactly how things will move forward. But till then please don't get too excited thinking it's going to be right back to group workouts and heavy barbells. We will eventually get back to normal. We're going to do

Apr 18 2020

WOD 5 Burpees 50 DB Snatches 10 Burpees 40 DB Snatches 15 Burpees 30 DB Snatches 20 Burpees 20 DB Snatches 25 Burpees 10 DB Snatches

Apr 17 2020

There's some light at the end of the tunnel now! New details are coming out every day about when we might be able to get things started back to normal. Keep in mind tho that we'll be following all of the mandated guidelines when they're available. That will likely mean capped class sizes, some augmented hours, and limits on how many classes each athlete can do in a week so that everyone gets their workouts in. Depending on how that rolls out we'll be running some hybrid weeks where we have gym wods and stream home workouts as well. We're all excited to get back to work, I appreciate everyone's understanding and support through this unique challenge. Core Work 3 Rounds 15 Plank Walks 20

Apr 16 2020

Another day, another WOD to keep us going! WOD 5 AMRAP 20 Double Unders 10 KB Swings - Rest 5 Min - 5 AMRAP 10 Goblet Squats 20 Double Unders

Apr 15 2020

Happy Tax Day! (That has since been pushed to July, thanks coronavirus?) Upper Lifting 4 Rounds 20 Shoulder Presses 20 Shoulder Flys 10+10 Rows and Bent over Flys 20 Tri Extensions 20 Curls WOD 10->1 DB Snatches (alternating comp style) Push Ups Reverse Burpees (From laying to a HS)

Apr 14 2020

Fun workout yesterday with some great times pushing. Let's keep it together this week! WOD 15 AMRAP 10 Right Side DB Hang C&J (50/35) 30 Air Squats 10 Left Side DB Hang C&J (50/35) 30 Sit Ups **Can also use a KB**

Apr 13 2020

Welcome to a brand new week! We're back at it again, WODs all week, Zoom Workouts twice a day. Time to get to it! Lower Body Strength 3 Rounds 20 Drop Squats 20 Reverse Lunges - Then - 3 Rounds 30s Isometric Hold 20 1+1/4 DB Front Squats (Or Barbell Back Squats) **For the ISO Hold - Stand on a towel holding a side in each hand, pull at max effort as though you were standing up from a squat** WOD 100 double-unders 21 burpees 75 double-unders 15 burpees 50 double-unders 9 burpees

Apr 10 2020

End of the week, how was your week? What goals did you accomplish? The long we are in this lock down, the more important it becomes to not waste the days away. That starts with weekly goals and keeping yourself accountable to them. WOD 3 Rounds 25 Hang Squat Cleans (95/65) 35 Push Ups 70 DB Sit Ups

Apr 9 2020

Today's our first Quarantine repeat. We did this workout on March 18th - and it was spicy then! Core Work 3 Rounds 30 Jack Knives 10 Plank Walks 30 Russian Twists (1 Hvy DB) WOD 15 AMRAP 40 Jumping Lunges 30 DB Push Jerks 20 DB Deadlifts (Hvy Set)

Apr 8 2020

Half way home! 10 OTM - Alternating 8 Burpees 15 Good Mornings WOD 10 Rounds 20 Double Unders 3 HSPU 5 Front Squats (135/95 - Hvy as you've got)

Apr 7 2020

Time to keep crushing it! Upper Acc 3 Rounds 2s Push Up Fives 10 Lateral Raises 15 Skull Crushers 20 DB Curls WOD 15 AMRAP 15 DB Snatches (Right Arm) 30 Sit Ups 15 DB Snatches (Left) 30 Lunges

Apr 6 2020

Well, it looks like we're going to be in this for a little while longer. We're going to be doing everything we can to make sure you're not losing those gains! Monday Leg Day 3 Rounds 15 Goblet Squats 20 Reverse Lunges (Front Rack or Goblet) 10/10 SL Deadlifts WOD 5 Rounds 15 DB Thrusters (or WBs) 200m Run (or 50DU/100JR)

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