Monthly Archives: August 2017

Max Out Friday + “Air Force”

Vy and Jill crushing yesterday’s ODD object WOD! Max Out: Power Clean + Push Jerk WOD: “Air Force” For Time 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65 lbs) 20 Front Squats (95/65 lbs) 4 Burpees at the top of each minute


Thursday – 8.31.17 – 30 Min AMRAP

Coach Jill starting the best hour of everyone’s day! WOD: AMRAP 35 Teams of 4 Max distance 2 person yoke push (around building) **pacers are 45 du (90 SU) + 15 T2B – follow the leader**


Tuesday – 8.29.17 – EMOM + “Diane”

So much that I love about this photo!!  The wod isn’t over until the last one finishes!!   Nice job everyone. Strenth: E2MOM x 10 Min. 6 Strict Pull UP 30ft. Handstand Walk WOD: “Diane” 21-15-9 Deadlift (225/155) HSPU


Monday – 8.28.17 – Run/Row/Lift

Family STRENGTH: 5×3 Front Squat (80-85%) WOD: 13 Min Clock 800m Run 500m Row In the time remaining: Ascending ladder x 1 starting @ 5 Wall Ball (20/14) Power Clean (135/95)


Saturday – 8.25.17 – Thrust away

They always watch us!! WOD: Teams of 2: 200 Thruster (75/55) Every 3 min 20 alternating box jump (24/20)


Friday – 8.25.17 – Front Squat + Start Your Engine

Always have fun!! Strength: Front Squat 3×5 @ 70-75% then hit a heavy single WOD: On a 12 Min Clock for reps 0-3 Min: 30/20 Cal Assault Bike 30 DU Max Alternating DB Snatch (50/35) 3-6 Min: 400m Run 30 DU Max Alternating DB Snatch 6-9 Min: 30 Cal Row 30 DU Max DB Snatch


Carry odd objects day!

Coach Alex giving Jeremie some MU tips! WOD: In teams of 2: 3 Rounds of: 5 x 50m yoke carry (each – 1 works at a time) once all teams complete 5 each…as a group 1 min plank hold 1 min rest :45 plank hold 1 min rest :30 plank hold 1 min rest


Happy Birthday Austin!!!

I’ll post this picture every year because it defines Austin without saying anything.  5 years and counting this guy has been my right hand man.  The fight and passion you see in this picture is the same fight and passion he brings to all of you every class, every day.  Lets come together and give


Tuesday Triplet

Things are looking pretty legit these days! WOD: 4 RFT 400m Run 30 Burpee to Target (6″ over outstretched hands) 30 Toe 2 Bar


Monday – 8.21.17 – FGB

Thank you to everyone who came out for Angela! “Fight Gone Bad” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does