Category Archives: Workout of the Day

Hey guys Chris Pace is selling t-shirts for his “Journey of Freedom” next month. They are 20.00 a piece and the profits obviously go to a great cause. Check them out here:  http://www.facebook.com/JourneyOfFreedom Yo, check out the posters @ the gym for Barbells for boobs, on August 27th. We will have a sign up sheet forContinue reading “WOD Friday August 19th”

Hey guys Chris Pace is selling t-shirts for his “Journey of Freedom” next month. They are 20.00 a piece and the profits obviously go to a great cause. Check them out here:  http://www.facebook.com/JourneyOfFreedom Yo, check out the posters @ the gym for Barbells for boobs, on August 27th. We will have a sign up sheet forContinue reading “WOD Thursday August 18th”

Hey guys Chris Pace is selling t-shirts for his “Journey of Freedom” next month. They are 20.00 a piece and the profits obviously go to a great cause. Check them out here:  http://www.facebook.com/JourneyOfFreedom Yo, check out the posters @ the gym for Barbells for boobs, on August 27th. We will have a sign up sheet forContinue reading “WOD Wednesday August 17th”

Warm up # 22 Every minute on the minute for 10 minutes do 1 Snatch @ 85% of your 1 rep max Followed by 1 Clean and jerk every minute on the minute for 10 Minutes @ 85% of your 1 rep max You should have the weights for your clean and jerks avalable to load as soonContinue reading “WOD Tuesday August 16th”

On September 10th & 11th, the 10th anniversary of 9/11, Chris Pace, a Captain and C-17 pilot in the Air Force who truly loves the military, will be completing a physical and mental feat. He is calling this the “Journey of Freedom.” 100% of donations will go to support the Disposable Heroes Project. Chris isContinue reading “WOD Monday August 15th”

Yo, check out the posters @ the gym for Barbells for boobs, on August 27th. We will have a sign up sheet for everyone who want’s to participate. http://www.mammogramsinaction.org/ Warm up of your choice. 1. Pendlay Row : 5,5,5,5,5 2. 5 rounds for time of: 30 Double unders 20 Kettlebell swings @ 1 pood 10Continue reading “WOD Friday August 12th”

Warm up # 2 100 front squats @ 1oo lbs On the first putdown do 10 Powercleans. Add 5 powercleans for each additional putdown.  

Warm up # 25 1.  One arm dumbell overhead: 5,4,3,2,1 2. Windmills:  5,5,5,5,5 3. Wallballs x 100  

On September 10th & 11th, the 10th anniversary of 9/11, Chris Pace, a Captain and C-17 pilot in the Air Force who truly loves the military, will be completing a physical and mental feat. He is calling this the “Journey of Freedom.” 100% of donations will go to support the Disposable Heroes Project. Chris isContinue reading “WOD Tuesday August 9th”

Warm up # 8 1. Overhead squat: 3,3,3,3,3 2. Mary, Mary, Quite contrary: 8 rounds for time of: 8 Push jerk @ 135 8 Chest to bar Pullups End the eigth round with 80 situps