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WOD 14.3 “Modified” 8 Min AMRAP of: 15 Deadlifts 185/135, 15 Box jumps. Tonight don’t forget we will be running the Open Wod 14.3 during the 5:30 and 6:30 pm classes.  Please feel free if you are not competing stop by and check out the fun!  Athletes eat your Wheaties, dream of lifting heavy weight … Read more

WOD  10 frames of “Rowling”. Then 1 mile run for time. Couple reminders.  This Friday’s 5:30 and 6:30 pm classes will be for athletes competing in the Open!  Come check out the fun and cheer some of the athletes on!  Next Friday, the 21st, we will be having another photographer come and take some pictures during the Open. … Read more

WOD The O course: Sled push 165-125/box jumps 20’/running lines. Athletes will have 4 attempts to complete the course. Score will be fastest and slowest times added together.  

WOD 3 Rounds for time: 5 Handstand push-ups 10 ring dips 15 Push ups 20 pull-ups All the movements should be performed strict.  I forgot to post a MWod for yesterday.  So here it is!  

WOD 5 Rounds for time: 3 Lunges right leg and 3 lunges left leg 165/115, 6 Deadlifts 165/115, 9 Burpees over the bar.

WOD  In teams of 2 complete total reps of the following: 100 Wall Balls 20/14 100 Slam balls 25/20 100 Dead lifts 135/95 100 Box Jumps 24/20 100 Calorie Row

WOD “Open 14.2” Modified 9 Minute AMRAP Of: 10 Overhead squats 95/65, 10 Chest to bar pull-ups.   It’s Friday!! Remember no regular 5:30 p.m. or 6:30 p.m. classes as the Open Athletes will be competing – come cheer them on and hang out! It’s going to be the same format as last week with … Read more

WOD 3 Position clean & split jerk. Spend 10 minutes working on form and building weight. Then find your 1 rep max clean and jerk. As always proper technique before heavy load.  Attention: Tomorrow at 6 p.m. the 14.2 Open Wod will be announced and on Friday remember no regular 5:30 p.m. or 6:30 p.m. … Read more

WOD “Helen” Three rounds for time: Run 400 meters, 21 Kettlebell swings 53/35, 12 Pull-ups. Attention:  First, we are going to be putting our Hoodie order in on Thursday so make sure you write down what you want on the yellow pad on the front desk if you haven’t already, we will be ordering zip-ups … Read more

WOD 21/15/9 Toes to bar, Hip extensions 25/15, Calorie row. Here is a brief summary on one of the supplements we carry and why it’s beneficial to your health. PurePharma’s MIneral M3  PurePharma’s Mineral M3 is composed primarily of Magnesium and Zinc in an organic form which is absorbed the most readily, in addition to … Read more