Tuesday (2022JUL05)- WOD

Focus:6 Sets1 Snatch Grip Deadlift1 Hang Power Snatch1 Power Snatch1 Full Snatch2 Overhead Squats WOD:”Nancy”5 Rounds400m Run15 OH Squats 95/65lbs Finisher:Bandy Hammy Curls x 50Spanish Squats x...

Monday (2022JUL04)- July 4th WOD

Attention WatchTowerians! We will only have the 9:30am Class tomorrow and will run heats of the workout till we run out of people who want to do the workout.  Happy July 4th! Have fun and be safe! Focus:2 x 800m RunRest 1:1 WOD:”Morrison”50-40-30-20-10Wall...

Friday (2022JUL01)- WOD

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar...

Thursday (2022JUN30)- WOD

Focus:9min EMOMMin 1: 5-7 Kip SwingsMin 2: 3 Negative Push Ups Min 3: 4-5 Squat Therapy Squats WOD:”Angie”For Time100 Pull Ups100 Push Ups100 Sit Ups100 Air Squats Recovery:30 Bandy Pull Aparts5min Light Bike, Run, or...

Monday (2022JUN27)- WOD

Focus:10min EMOMOdd: 5-7min Strict Pull-UpsEven 5-7 DB Deficit Pushups WOD:”Interrupted DB DT”5 Rounds12 DB Deadlifts 50/35lbs9 DB Hang Power Cleans6 DB Push Jerks400m Run Recovery:800m...