Hot Shots 19

Workout of the Day “Hotshots 19″ Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters Post your scores to the...

Strength and Endurance 9/1 – 9/7

Endurance WOD’s: Airdyne – 200 Cal As Fast as Possible Running – 3 x 1 Mile / 5:00 Rest Rowing 4 x 500m / 3:00 Rest Strength WOD’s: Week # 8 of the program OR Test your Max Loads: Tuesday – Back Squat / Push Press Wednesday – Power...

Take Flight

Please remember that mondays hours will be from 7-12 only and the workout will be started at 20 after the hour every hour with a 40 minute time cap and no exceptions. Please plan accordingly. There are very few days per year that we institute start times. 1 Round for...

Walk it Out

We will be doing the Hotshots 19 WOD on Monday. We will have a time cap for this workout and will be starting groups every hour just like we did last year. Plan accordingly for a long workout. We will be starting this workout at 7:20, 8:20, 9:20, 10:20, and 11:20....