Category Archives: Workout of the Day

See you guys at 9:30 a.m.!! “Tyler” 5 rounds for time: 7 Muscle-ups 21 Sumo Deadlift high pulls @ 95 / 63 U.S. Army 1st Lt. Tyler E. Parten, 24, of Arkansas, died Sept. 10, 2009, in Konar Province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small-arms fire. HeContinue reading “HERO WOD Saturday January 5th”

Register Now for The Havoc Games!  $120 Per Co-Ed Team of Two now until January 31st! CLICK TO REGISTER! Warm up: 20 Air Squats,  10 Jumping Squats 1. Max Reps in one Set: Empty Bar Thrusters 2. As many Rounds as possible in 12 minutes: 24 Mountain Climbers 12 Burpees 6 Broad Jumps

Register Now for The Havoc Games!  $120 Per Co-Ed Team of Two now until January 31st! CLICK TO REGISTER! Warm up: 10 Back extensions, 10 Lunges 6 Rounds each for Time: 50 ft Yoke Carry 2 Rope Climbs 50 ft Yoke Carry 15/12 Calorie Bike

Register Now for The Havoc Games!  $120 Per Co-Ed Team of Two now until January 31st! CLICK TO REGISTER! Warm up: Empty bar clean and jerk work 1. Every 2 minutes for 8 Sets: 1 Clean + Hang Clean + Jerk (Can be Power of Squat) 2 Muscle ups 2. For Time: 40 Glute-Ham Sit ups 40Continue reading “WOD Wednesday January 2nd”

The Gym is Open From 10:30 – 8 pm today! Warm up: 2 minutes of Double Unders “2019” 6 Rounds for Time: 20 Push ups 19 Double Unders 20 Step ups 19 Hang Power Snatch

REGISTRATION IS LIVE FOR THE HAVOC GAMES!!  LAST DAY!! For Early Registration Price of only $80 Per TEAM! CLICK TO REGISTER! Warm up: 10 Hip Bridges, 45 Sec Handstand Hold, 10 Air Squats 1. Every 2 minutes for 7 Sets: 3 Overhead Squats 2. For Time: 10, 12, 14, 16, 18, 20 Wall balls Pull ups ThenContinue reading “WOD Monday December 31st”

SEE YOU GUYS AT 9:30 A.M.! “KEV” Complete as many rounds as possible in 26 minutes: With a partner: 6 Deadlifts (each) @ 315 / 218 9 Bar-Facing Burpees (synchronized) 55-ft. Partner Barbell Carry @ 315 / 218 Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combatContinue reading “HERO WOD Saturday December 29th”

REGISTRATION IS LIVE FOR THE HAVOC GAMES!!  Register By DECEMBER 31st For Early Registration Price of only $80 Per TEAM! CLICK TO REGISTER! Warm up: 50 Ft Bear Crawl, 50 Ft Broad Jumps 1. Every 2 minutes for 8 sets: 3 Bench Press + The Right # Toes-to-bar 2. For Time: 1 Mile Run 100 Air SquatsContinue reading “WOD Friday December 28th”

ONLY 5 MORE DAYS UNTIL REGISTRATION INCREASES! REGISTRATION IS LIVE FOR THE HAVOC GAMES!!  Register By DECEMBER 31st For Early Registration Price of only $80 Per TEAM! CLICK TO REGISTER! Warm up: 10 Glute Ham Raises, 10 Sit ups 1. Every 30 seconds for 5 minutes: 1 Hang Clean *Use the same weight the whole time.Continue reading “WOD Thursday December 27th”

The Gym is open from 10:30 a.m. – 8 p.m. today!  REGISTRATION IS LIVE FOR THE HAVOC GAMES!!  Register By DECEMBER 31st For Early Registration Price of only $80 Per TEAM! CLICK TO REGISTER! Warm up: 20 Mountain Climbers, 10 Back Extensions, 5 Burpees 1. Every 2:30 for 6 Sets: 4 Front Squats 2. As many RoundsContinue reading “WOD Wednesday December 26th”