Category Archives: Workout of the Day

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”

CLOSED!! Have a great day with Family and Friends. See you guys tomorrow.  

ONLY ONE CLASS TODAY AT 9:30 A.M.!!  Warm up: 10 Good Mornings, 10 Empty Bar Clean and Jerks “Ho Ho Oh No” Every minute on the minute for 20 minutes: 3 Deadlifts @ Bodyweight 2 Power Cleans @ Bodyweight 1 Full Clean and Jerk @ Bodyweight If you do not make it the entire 20 minutes, youContinue reading “WOD Monday December 24th”