Saturday – 3.25.17 – Carry Odd Objects

Hey Coach For Time: 800m Sandbag run (50/35) 30 KB Swing (53/35) 3 Rope Climb 30 Burpee 20 KB Swing 2 Rope Climb 20 Burpee 10 KB Swing 1 Rope Climb 10 Burpee 800m Sandbag run


Friday – 3.24.17 – 17.5

Its been an amazing 5 weeks with our community growing stronger than it ever has.  Be proud of your hard work and give it all you got ONE MORE TIME! Brian C. And Higgins hitting the 4:30 “17.5” 10 rounds for time of: 9 thrusters 35 double-unders M 95 lb. F 65 lb. Time cap:


Wednesday – 3.22.17

One more rep! WOD 4 Rounds for time (30 min cap) 60 Double Under 15 Burpee 40 Sit Up 15 Burpee 20 calorie Row


Tuesday – 3.21.17

17.4 pump! Strength: 10×1 squat snatch @ 75/80% of 1rm **3 second pause in bottom WOD: AMRAP 20 400m run Max unbroken OHS (95/65) *score = total # of OHS


Monday – 3.20.17

Just watching some FNL! Strength: 5×5 strict pull-up WOD: 5 rds 12 KBS (53/35) 10 Box Jumps (24/20) 8 Pull Up


Saturday – 3.18.17 – AMRAP

Such a great FNL! WOD: AMRAP 20 Strict Pull Up (5/3) 15 Sit Up (anchored) 30 Double Under


Friday – 3.17.17 – 17.4

Important schedule Update: Open Gym is 11-12 today. There is no 4:30 Class. 17.4 starts at 6pm @ FDC! Frankie hitting it early and often! ‘17.4’ Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb.


Wednesday – 3.15.17 – DB Bench + Ascending Ladder

Monkey see monkey do…love the example we all set for our kids! Strength: 3×12 DB Bench Press WOD: For Time OR Reps: (scored exactly like 17.3) 0-3 Min Clock 3 Rounds 5 t2b 5 S2O (115/75) 3-6 min clock 3 Rounds 6 t2b 6 s20 6-9 min 3 Rounds 7 t2b 7 S2o 9-12 min


Schedule Update

OPEN GYM 5-8pm    Just Lift


Monday – 3.13.17 – AMRAP + Strength

Schedule Update:  As of right now I would plan on the box being closed on Tuesday.  It looks like the snow will start at 2am and end around 7/8pm at night.  If the forecast changes we will post on here.   To grow up in a gym! WOD: A:  AMRAP 14 90 Double Under 45