We have a lot going on over the next few months and I am going to need that board to get information out and to organize things and participation has seemed to drop recently so we will be retiring the WOW for a bit but because of that I WANT TO SEE EVERYONE DO THIS LAST ONE….EVERYONE! For Time: 100 ft Plate Push 5lb 20 Slam Ball 20/15 100 ft Plate Push 10/5 lb 20 Slam Ball 30/20 100 ft Plate Push 10/25lb 20 Slam Ball...

Strength and MARATHON 10/28 – 11/2

Strength WOD’s: Week 4 of the downloaded sheet. Weights are going to start to get heavy, CHECK YOUR FORM, MAKE IT RIGHT. Marathon WOD’s: This is going to be Week 1 on the marathon training program. I will attach the next 4 weeks of training Marathon 12 week 1-4. Please download this sheet and come see me to help you fill in your paces. They will be critical to your...

Warm Up 10/28 – 11/2

400 m Run 15 Scorpion Stretch 10 Inch Worms 20 Goblet Squats 15 GHD Sit Ups 20 PVC Pass Throughs 10 Ring Row 10 Dive Bomber Push Ups

Double Sandwich

We have big Sweatshirt news coming on Monday and will begin taking pre orders for them and will begin the voting on both a men’s and a women’s long sleeve shirts. I have to say I think these are the best men’s and women’s shirts we have ever put out. 1 Round for Time: 100 Double Unders 25 Pull Ups 50 Box Jumps 75 KB Swings 53/35 100 Double...

Short Walk

5 Rounds for Time: 50 ft. DB Walking Lunges 45/25 5 DB Clean and Jerk 45/25