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W.O.D.

02-13-2013 Wednesday WOD

17 people completed Fundamentals Class #4, can we get that many through Class #5? It’s what’s on tap for all four classes Wednesday, so don’t forget to sign up! Way… Continue reading

February 12, 2013 / W.O.D.
02-12-2013 Tuesday WOD

Warmup 10 Min Row For Distance Skill/Strength KB Swings Deadlifts Workout “Helen” 400m Run 21 KB Swings 12 Pullups x 3 Rds For Time – RX’D = Men at 55lb… Continue reading

February 11, 2013 / W.O.D.
02-11-2013 Monday WOD

Class #4 of our Fundamentals program is the agenda for all four classes on Monday. Bringing the barbell into the skills and workouts last week was a blast, we can’t… Continue reading

February 10, 2013 / W.O.D.
02-09-2013 Saturday WOD

Yes, you’re currently doing this, but I’m posting it anyways! Saturday we still post the WODs, but maybe not always the night before… Warmup SS R&L Bottom Squat Hold Donkey… Continue reading

February 9, 2013 / W.O.D.
02-04-2013 WOD

Fundamentals #1 Sorry y’all….we don’t publish Fundamentals work. Come ready to learn and work. We will warm up, learn new skills and implement them in the WOD.

February 3, 2013 / W.O.D.
02-02-2013 Saturday WOD

Warmup 10 Samson Stretch 10 Squats 10 Situps 10 Back Extension 10 Pushups x 3 Rds Skill/Strength Wall Ball Situps Lunges Ball Slams Workout 15 Pushups 15 Wall Balls Situps… Continue reading

February 2, 2013 / W.O.D.
02-01-13 WOD

This is our final $5 WOD! Thank you all for coming out to enjoy our version of pain! February 4 begins our members only WOD’s – but don’t worry, Saturday… Continue reading

January 31, 2013 / W.O.D.
01-31-2013 Thursday WOD

Warmup 10 Samson Stretch 10 Overhead Squat with PVC 10 Situps 10 Back Extension 10 Pushups x 3 Rds Skill/Strength Med Ball Squat Clean Workout 40 Flutterkicks (R+L=1) 30 Ball… Continue reading

January 30, 2013 / W.O.D.
01-29-2013 WOD

Repeat #2…coming at you! You all did a fantastic job Monday and we are back to challenge you again today! This WOD first showed it’s face 1/3/2013….We will share your… Continue reading

January 28, 2013 / W.O.D.
01-28-2013 WOD

This is our first repeat WOD…first completed 1.4.2013. Let’s see how far you’ve come! Warmup Jumping Jacks Run Burpees Skill/Strength Plank Superman to Hollow Hold Mountain Climbers Tuck Jumps Workout… Continue reading

January 27, 2013 / W.O.D.