WOW #2

Ok so last week favored the little guys who are great at Cardio and Bodyweight movements. Let’s even up the playing field a little this week. 3:00 Total Time:1:30 Max Calories on the Airdyne 1:30 to establish your Max LOAD Clean and Jerk Your Calories on the...

3 Month Check Up

We are going to do a repeat series this week and next week. This weeks WOD’s are coming from the week of Feb 18th – Feb 23rd. We will check progress from 3 months ago. Next week we will be backing up 3 more months and checking the 6 month progress. If...

Strength and Endurance 5/13 – 5/19

Strength WOD’s: This is week 7. It’s gonna get really heavy this week. Next week will bw a back off week and then a week of max load testing before we start into the next Wendler Cycle. Endurance WOD’s: #1. Repeat 800m, recover 3:00, until form/pace...

Warm Up 5/13 – 5/19

500 m Row @ 6 Damper 10 Scorpion Stretch 50 Mountain Climbers 15 Ab Wheel Roll Outs 10 GHD Sit Ups 15 Back Extensions 25 PVC Pass Throughs 20 Sledge Hammer Swings