Category Archives: Workout of the Day

Warm up # 1 1. Test # 3 Tabata interval air squats followed by 4 minutes of max muscle ups. 2. As many rounds as possible in 6 minutes of: 12 pullups 6 Hang power cleans  @ 175lbs

Warm up # 10 1. Turkish get up 1,1,1,1,1 2. Weighted pullup 5,5,5,5,5 3. 3 rounds for time of: 185 back squat x 5 Burpees x 10 20″ Box jumps x 15 Glute ham sit ups x 20

Warm up # 16 2 rounds for time of: 1600 meter run 3200 lbs from ground to overhead

Warm up # 19 1. Deadlift: 5,5,3,3,10 2. Ten rounds for time of: 135 pound Deadlift, 15 reps 15 push-ups  Saturday was awesome guys! We raised just under $1,900.00 for the 3 charities!  Lots of competitors and spectators came out which created a great positive atmosphere. We have alot of good pics that I post later this week.Continue reading “WOD Monday September 27th”

The gym is closed today!!! Saturday is Fight Gone Bad starting at 10am. Don’t forget to set up your fundraising page by following the link above. Warm up of your choice As many rounds as possible in 15 minutes of: 100 meter sprint 1 burpee 100 meter sprint 2 burpees 100 meter sprint 3 burpeesContinue reading “WOD Friday September 24th”

The gym will be closed on Friday September 24th. If you want to you guys can organize a workout @ Greer park aka Kid Zone. Saturday is Fight Gone Bad starting at 10am. Don’t forget to set up your fundraising page by following the link above. Warm up # 5 1. Weighted Dips 5,5,3,3,10 2.Continue reading “WOD Tursday September 23rd”

The gym will be closed on Friday September 24th. If you want to you guys can organize a workout @ Greer park aka Kid Zone. Saturday is Fight Gone Bad starting at 10am. Don’t forget to set up your fundraising page by following the link above. Warm up # 20  For time: Double bodyweight deadliftContinue reading “WOD Wednesday September 22nd”

The gym will be closed on Friday September 24th. If you want to you guys can organize a workout @ Greer park aka Kid Zone. Saturday is Fight Gone Bad starting at 10am. Don’t forget to set up your fundraising page by following the link above. Warm up # 8 1. Overhead Squat: 5,5,3,3,10 2.Continue reading “WOD Tuesday September 21st”

The gym will be closed on Friday September 24th. If you want to you guys can organize a workout @ Greer park aka Kid Zone. Saturday is Fight Gone Bad starting at 10am. Don’t forget to set up your fundraising page by following the link above. Warm up # 25 Eva Run 800 meters 2Continue reading “WOD Monday September 20th”

Warm up of your choice 1. 150lb 40 yard sled sprint x 4  rest as needed between efforts 2. Three rounds, 9-6-and 3 reps, for time of: 165 pound barbell Thrusters Muscle-Up