SATURDAY 2.25.2017 WOD

Please consider making a donation for Cameron (Cam) Simpson today. There will be a donation bucket at the gym. WARM UP: 2 Min Row, Bike or Jump Rope 3 RNFT 3 Pushups 6 Air Squats 9 Beat Swings Thoracic + Hip MOB WARM UP GAME PART 1: FITNESS 24 Min EMOM Min 1 –...

FRIDAY 2.24.2017 WOD

Teens Do Work Class with Johnnie OPEN WOD 17.1 WARM UP 2 Min Row Jump Rope or Bike 2 RNFT 12 Beat Swings 6 Pushup Plus + 6 Pushups 3 Low Bupree Box Jump and Overs YTW with Small Plates Calf MOB Get a Partner, decide who will go first and all heats must be judged and...

STRONGMAN CLASS STARTS THIS SATURDAY

NEW STRONGMAN CLASS STARTS THIS SATURDAY @ 11:15 AM Led by Strongman Certified Coach Nick. Shoulder a stone. Carry a yoke. Push/pull a sled. Flip a tire. Strong man movements enhance functional fitness and provide an important base for increasing your overall...

THURSDAY 2.23.2017 WOD

OPTION 1: Active Recovery After the Group Warm Up perform in order: A. Foam Roll / Lacrosse Ball for 10 Minutes B. Row Bike or Jog at a conversational pace for 10 Minutes C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of: 10 Pushups 10 Air Squats...

WEDNESDAY 2.22.2017 WOD

FITCAMP with Clara WARM UP: Row or Bike 2 Minutes 5 Min AMRAP 5 Pause Ring Rows 5 Pause Squats 5 Pushup Plus 5 Pushups Thoracic and Hip MOB PART 1: FITNESS/SPORT: With a Partner. P1 works for the entire 3 Minutes then switch. 12 Minute Clock – Each Partner...