WOD Friday March 26th

Complete both 21.3 and 21.4 back-to-back with no rest in between. Workout 21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Rest 1 minute 15 front squats 30 chest-to-bar pull-ups 15 thrusters Rest 1 minute 15 front squats 30 bar muscle-ups 15 thrusters ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutesContinue reading “WOD Friday March 26th”

WOD Tuesday March 16th

*Hey! Words Strongest Manatee is this Saturday! Come out and meet the World Record Bench Press Holder Julius Maddox and watch some exciting competition! *We have another Friday Night Lights event this Friday! Bring a dish to share and be ready to throw down after our next matchup!   Every 3 minutes x 4 sets:Continue reading “WOD Tuesday March 16th”

WOD Monday February 22nd

Warm up:  400 meter run / 30 kb swings / 12 kang squats Every minute on the minute for 20 minutes: Odds: Front squat x 3 Evens: Power snatch x 2 2. For time: 50 Pushups 50 Pullups *Every minute including the first one, stop and do between 5 and 10 air squats ( PickContinue reading “WOD Monday February 22nd”

WOD Wednesday January 13th

Warm up: PVC Pull Throughs, Empty Bar Behind the neck Press, Empty Bar Snatches For time: 40 Burpees 10 Power snatches 30 Chest to bar pullups 10 Snatches 20 Handstand Pushups 10 Power cleans 10 Muscle ups 10 Cleans  

WOD Monday December 28th

Hey, Holiday hours for this week are: Monday: Normal Tuesday: Normal Wednesday: Normal Thursday: Last class @ 4:30 Friday: Closed Weekend: Normal hours Warm up: 2 minutes of jump rope / 10 Kang squats / 10 BTN push presses Every 3 Minutes for 5 sets: 1 Overhead squat 3 Front squats 5 Back squats *YouContinue reading “WOD Monday December 28th”

WOD Wednesday December 23rd

Hey, we are having our annual Holiday Party at the gym on Wednesday @ 7:00 pm. Bring a white elephant gift ( about 25 bucks or so value. ) and a dish to share.   Holiday Hours are as follows: Tuesday: Normal hours Wednesday: Last class at 4:30 (Party at 7:00) Thursday: 9 – 11 ClassContinue reading “WOD Wednesday December 23rd”