WOD Wednesday January 29th

“JORGE” For Time 30 GHD Sit-Ups 15 Squat Cleans (155/105 lb) 24 GHD Sit-Ups 12 Squat Cleans (155/105 lb) 18 GHD Sit-Ups 9 Squat Cleans (155/105 lb) 12 GHD Sit-Ups 6 Squat Cleans (155/105 lb) 6 GHD Sit-Ups 3 Squat Cleans (155/105 lb) You are welcome to do regular sit ups in place of theContinue reading “WOD Wednesday January 29th”

WOD Tuesday January 21st

Don’t forget! This Saturday we will be having a partner fundraiser workout for “Team Forging the Warrior” who are headed to the Elite division at “Wodapalooza.” Warm up: 2 Rounds of – Hang muscle clean x 6 / Clean pullunder x 6 / Good morning x 6 Every minute on the minute for 16 minutes:Continue reading “WOD Tuesday January 21st”

WOD Wednesday January 1st

Gym hours for this week: Monday: Regular hours Tuesday: Closed after 4:30 class Wednesday: Open from 11 till 2, one class at 12:00 Thursday: Let’s go. Warm up: 20 Calorie bike / 20 Jumping jacks / 20 sit ups “2020” 20 Power Cleans  @ 135 / 93 20 Burpees 20 Front squats @ 155 / 103Continue reading “WOD Wednesday January 1st”

WOD Wednesday October 31st

Hey!!! The gym is open till 5 pm today. Happy Halloween! Dress up for the 4 pm class! You will win a thing if you win. Warm up: Get ready to lift weights 10 Rounds for time of: 300 Meter row 1 Clean + 1 hang power clean + 2 Front squats (Unbroken) Start @Continue reading “WOD Wednesday October 31st”

WOD Monday October 15th

Warm up:  2 minutes on a rower / bike / running etc. then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats Every minute on the minute for 21 minutes: First 10 minutes: Odds: Front squats x 2 reps Evens: One power clean and jerk Rest one minute and addContinue reading “WOD Monday October 15th”

WOD Wednesday July 4th

Warm up: Group warm up JOHNSONU.S. Marine 1st Lt. Michael E. Johnson, 25, of the 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died Sept. 8, 2009, while supporting combat operations in Kunar Province, Afghanistan. He is survived by his wife, Durinda. First posted July 9, 2010 245-lb. deadlifts,Continue reading “WOD Wednesday July 4th”

WOD Thursday February 15th

Warm up: Empty bar work Every 2.5 minutes for 20 minutes: 2 Power cleans, 2 Cleans, 2 Thrusters, 2 Jerks *This is a complex, do not put the bar down. * This is also supposed to be challenging. You should start at a challenging weight, and end up at a weight that you may failContinue reading “WOD Thursday February 15th”

WOD Friday January 12th

6 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 20 Jumping Jacks 1. As many Reps as possible in 10 minutes: Increase each movement by one rep each round, 1st round: 1 Hand Release Push up + 1 Burpee + 1 Air Squat +Continue reading “WOD Friday January 12th”