Friday (2022JUN03)- WOD

Focus:Push Press7 – 7 – 5 – 5 – 3 – 3Build to a heavy triple WOD:10 Rounds5 Box Jump Overs10 DB Push Press 35/20lbs250m Row Finisher:3 x ME...

Thursday (2022JUN02)- WOD

Focus:10min Cap2 x 400m RunRest 1min Between2 x 200m RunRest 30sec Between WOD:”GYMNASTY” (Done like 12 days of Christmas WOD)70 DU Buy in1 Wall Walk2 Strict Pull-Ups3 Box Jumps 24/20″4 Broad Jumps 4ft5 Strict T2B6 Burpees7 HSPUs8 Alt Pistols9 Bar...

Wednesday (2022JUN01)- WOD

Focus:Ski Erg Intervals5 x 100m Rotate with 1-2 Partner WOD:Bench10 – 1 – 10 – 1 – 10 – 1Start Heavier than1 set on May 4thTry to Build Throughout Accessories:200m Farmer...

Monday (2022MAY30)- WOD

Tomorrow, May 30, 2022, is Memorial Day. The gym will be closed all day, but we will be joining The Phoenix at Wash Park (picnic site 3B) for MURPH. Heat sign up will begin at 9 am with heats beginning at 9:30. Please register online here.  This workout is in memory...

Friday (2022MAY27)- WOD

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.Thanks to Chris Jones: For those who were asking, there is a way to donate to the family....