WOD 3 Rounds: 400 Meter Run, 20 Wall Balls 20/14, 10 Pull-ups. 13 Minute Cap. Attention: No Olympic Lifting Class at 7:30 p.m. Also, Mountain Meltdown is this weekend (we will only have a 7 a.m. class and the 8 a.m. Powerlifting class that day). The Bus will be arriving at 10:45 a.m. so please … Read more
WOD Kris’s Week of Programming! 5 Rounds of: On a two Minute Clock, 20/15 Calorie Row, 10 Alternating Dumbbell Snatches 50/35, Max Sit Ups With Remaining Time. 2 Minutes Rest Between Rounds. Attention: There will be no Olympic Lifting Class on Tuesday.
WOD Teams of 2. For Time: 800 Meter Run, 100/80 Calories Bike, 60 Thrusters 95/65, 40 Tire Flips, 20 Devils Press 50/35. Teams can do in any order they choose and can also break the reps up how they want. The tires are dirty so don’t wear your sunday attire. 20 minute time cap. Attention: … Read more
WOD GFF For Time: 75 Dumbbell Hang Squat Cleans 50/35, Every Minute Do 3 Burpees. 12 Minute Time Cap. Attention: No Powerlifting on Saturday at 8 a.m. – make sure you sign up for Mountain Meltdown as the registration ends at midnight!
WOD For Time 10 Rounds of: 5 Sumo Deadlift High-pulls 95/65, 5 Push-Press 95/65, 20 Unbroken Double-Unders. Only allowed 10 total misses. Attention: First, a huge happy birthday to Coach Kyle (His b-day is today if you are reading it tonight – or it was yesterday if reading in the morning:). Second, as some of … Read more
WOD Tabata: Calories On Bike, Over-Unders 24/20, Slam Balls, V-ups. 1 Minute Rest Between Rounds. Score Is Total Reps . Tabata is 8 rounds of 20 seconds of work followed by a 10 second break. Tuesday Night Musings with Coach Stef. Know Your Season. I recently read an article by Adee Cazayoux (Working Against Gravity) about knowing your season … Read more
WOD Stef’s Week of Programming! For Time: 27-21-15-9, Calorie Row, Deadlifts 205/135. 11 Minute Cap. Attention: What a great turn out for Murph! We hope everyone was able to show their respect with us to those that have fallen in the military today. We appreciate everyone that came out for our memorial day wod, a … Read more
WOD “MURPH” 1 Mile Run, 100 Pull-ups, 200 Push-ups, 300 Air Squats, 1 Mile Run. Past results at the bottom. In memory of Navy Lieutenant Michael Murphy, 29, who was killed in Afghanistan on June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ Today we honor a focused warrior … Read more
WOD Teams of 2: For Time: 3000 Meter Row, 150 Wall Balls 20/14, 800 Med Ball Run. 21 Minutes to get out the door to the run. Attention: No Powerlifting Class at 8 a.m. – otherwise come in and have some fun! Also, if you are doing the Challenge, make sure to get your logs … Read more
WOD GFF AMRAP in 10 Minutes: 12 Deadlifts 135/95, 9 Hang Cleans 135/95, 6 Push Jerks 135/95, 50 Double-Unders. Attention: No Powerlifting on Saturday – sign up for Memorial Day Murph and the BBQ on Monday (and there will be no Blackhawks class that night). Also, you can always just come to the BBQ and … Read more