Tomorrow is our first ever Friday Benchmark day. Each week on Friday we will select a different Benchmark WOD to do, whether it’s a Hero WOD or one of the Girl WOD’s. Each week will present a different challenge, and at the same time allow us to monitor our progress. WOD: “Randy” For Time: 75 Reps...Read More
1 Rd For Time: MB Clean x 30 20#/14# Push Press x 30 75#/45# Sumo Deadlift High-pull x 30 75#/45# Push-Up x 30 Deadlift x 30 135#/95# AbMat Sit-Up x 30 Crystal: 22:52 Jake: 16:48Read More
Ingredients: 1 Bell Pepper 1 Cup Cherry Tomatoes 2 Cups Cucumber 1/4 Avocado Small amount of Fat Free Italian or Balsamic Dressing(look at the sugar content and make sure it is low <5g and the calories should be low as well) Cut all ingredients into bite size pieces, combine in bowl, and mix in dressing....Read More
Plyo Work Box Step Offs 1 x 10 Vertical Jump 2 x 8 Full Squat Jump 2x 6 Split Squat Jump 2 x 8 ea Lateral Jump 2 x 30 sec WOD Four Rds each for time: 800 meter Run Rest as needed between Rds Aaron: 3:44, 3:56, 3:55, 3:36 Shannon: 3:29, 3:27, 3:20, 3:20...Read More
WOD Shoulder Press 5-5-5-5-5 reps Skill Work AMRAP in 2 minutes of Seated Sit-Up Shoulder Press: 3 Rounds for time of: TYI x 10 ea 10# men 8# women HSPU x 5 HSPU hold 30 sec Tuesday Results: Aaron: 145 25 Reps 45# 11:39 As Rxd Shannon: 75 24 Reps 15# DB’s 11:20 Box HSPU/Holds Courtney:...Read More
HUGE thanks to everyone that came out today! We had a awesome turnout, and lots of kids to cheer on their parents! The guys wet first, with 5 participating. Using Cindy with a run as a warm up was such a great way to get started! You guys rocked it! Here are the team results,...Read More
HAPPY MEMORIAL DAY! We are going to to be doing two classes tomorrow morning. Since we have so many couples that have little kiddo’s, we re going to break it up a little different and have a guys class and a girls class. Court will be coaching the guys class and Brandon will be participating and...Read More
Sorry for the delayed post! We are not doing a WOD at the gym today but if you are still doing a WOD today here ya go! “The Seven” Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell...Read More
“Nutts” For Time: 10 Handstand push-ups 250# Deadlift, 15 reps 25 Box Jump 30″ men 24″ women 50 Pull Ups 100 Wallball shots 10′ 20# men 14# women 200 Double-unders Run 400 meters w/45 LB Plate Today we ‘re doing a new Hero WOD. For those of you who don’t know, Functional Fitness has a large military influence,...Read More
Oops sorry, tried to post this last night and must not have published it sorry everyone. Want to say great job to Jake who crushed the squat series yesterday morning, nice job taking your time and focusing on form. In addition great job to Jolene as well who rocked on the push series and the...Read More
