Category Archives: Workout of the Day

Hey Guys we are hosting a MACE FIT Certification at the gym, it’s a great way to introduce a new stimulus into your training. Check it out! Warm up: 15 Pushups / 15 Bench dips 1. Bench Press: 10, 10, 10 2. Medicine ball plank: 1 minute on 1 minute off for 8 minutes (PlankContinue reading “WOD Thursday October 10th”

Hey Guys we are hosting a MACE FIT Certification at the gym, it’s a great way to introduce a new stimulus into your training. Check it out! Warm up: Get ready For time: 1 Wall climb 20 Handstand pushups 1 Wall climb 25 GHD Sit ups 1 Wall climb 30 Back rack Lunges 1 WallContinue reading “WOD Tuesday October 1st”

Hey Guys we are hosting a MACE FIT Certification at the gym, it’s a great way to introduce a new stimulus into your training. Check it out! Warm up: 400 meter run / 30 kb swings / 12 kang squats 1 . Every Two minutes for 5 Sets Each, Alternating sets: 1st Set: 1 Front SquatContinue reading “WOD Monday October 7th”

“SISSON” As many Rounds as possible in 20 minutes: 1 Rope Climb 5 Burpees 200 Meter Run If you have a 20-lb. weight vest or body armor, wear it. U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, diedContinue reading “HERO WOD Saturday October 5th”

Hey Guys we are hosting a MACE FIT Certification at the gym, it’s a great way to introduce a new stimulus into your training. Check it out! Warm up: GHR x 12 / Banded good mornings x 12 / 1 . Every 3 minutes for 12 minutes: Deadlift x 8 reps 2. 3 Rounds forContinue reading “WOD Friday October 2nd”

Warm up: 5 minutes of empty bar work 1 . 20 minutes to find a max hover snatch ( Hang snatch from right above the ground ) 2 . 5 Minutes of jumping jacks (medium tempo) 3 . 5 Minutes of jump rope. Try and do singles and not miss for the entire time 4Continue reading “WOD Thursday October 3rd”

Hey Guys we are hosting a MACE FIT Certification at the gym, it’s a great way to introduce a new stimulus into your training. Check it out! Warm up: 400 meter jog / 20 air squats / move around some more 3 Rounds for time: 400 Meter run 1 Minute front rack barbell hold 15Continue reading “WOD Wednesday October 2nd”

Hey Guys we are hosting a MACE FIT Certification at the gym, it’s a great way to introduce a new stimulus into your training. Check it out! Warm up: 15 Burpees / 15 sit ups 1. Every 2 minutes for 12 minutes: 80% of max reps handstand pushups (If your max is 20 reps doContinue reading “WOD Tuesday October 1st”

Warm up: 500 meter Row / 2 Rounds: 10 GHD Sit up / Kang squats 1 . Every Two minutes for 5 Sets Each, Alternating sets: 1st Set: 1 Back Squat 2nd Set: 1 Power Clean 2 . Death by calories: Choose a thing. Accumulate 1 calorie on it in the first minute 2 onContinue reading “WOD Monday September 30th”

Don’t Forget Endurance Wars is Saturday. The gym is closed . Volunteers should be at the gym at 8:30. Thanks! Warm up: Banded good mornings / GHD raises / Jumping air squats 1 . Every 3 minutes for 12 minutes: Deadlift x 10 reps 2. For time: 50 Floor wipers @ 75 / 53 lbsContinue reading “WOD Friday September 27th”