WOD

Fitness: A1. Strict Shoulder Press 5-7 x 4 @ 31×1 rest 60 sec A2. SA DB Row 7-9 x 4 @ 31×2 no rest B1.... Read More

Fitness: A1. Goblet Squat 6-8 x 5 @ 20×1 rest 60 sec A2. Strict Pullup 4-5 x 5 @ 21×2 rest 60 sec (no bands)... Read More

A couple of announcements. 1st- Please be sure to look at the computer screen close when logging in. If you receive a RED “NO REP”... Read More

Guest blogger here [Natalie]! I hope everyone is having a fantastic week!! It’s one day closer to Friday, so that makes for a great day,... Read More

Fitness: 5 sets @ 80% Bear Crawl 150′ (75 Fwd+ 75 Bckwd) Lat Pullups 10-12 w/ 2 sec hold @ top Dish Hold 30-35 sec... Read More

Fitness: A1. Strict Shoulder Press 6-8 x 4 @ 31×1 rest 60 sec A2. SA DB Row 8-10 x 4 @ 31×2 no rest B1.... Read More

This Saturday 1-17-15 we will be doing an “Open” prep class. This is open to all members who are thinking of competing in the Open.... Read More

Fitness: A1.Front Squat 8-10 x 4 @ 20×1 rest 60 sec A2.DB BP 10-12 x 4 @ 41×1 rest 30 sec A3. Supinated Strict Pullups/... Read More

Fitness: A1. Barbell Upright Row 4-5 x 4 @ 3010 rest 20 sec A2. Trap three Raise 8-10 x 4 @ 3115 no rest; rest... Read More

Fitness: 4 sets not for time 10 ring row or 2-3 pullups @ 2112 BB OH Carry “Clean” Grip 150′ RFESS 4-5 reps (2 sec... Read More