Warm up: Warmy+ Tabata, 3 rds of; run baseline to baseline, step ups, burpees, thrusters Xfit WOD: 10 rounds for time of; 5 squat cleans (95/65) 7 T2B 9 Box jumps (28/24”) Complete the following runs; 3-400m, 3-200m, 3-100m and 1 800m, each partner. You and your partner can determine how you want to split […]

Happy June! Warm up; Warmy+ Tabata, 3 rds of; Squats, Push ups, Sit ups, lunges Xfit WOD: Buy in: Burpee broad jump from baseline to baseline 5 rounds for time (you go, I go) 5 Pull ups 10 Wall balls 15 KB swings 20 DU’s (3:1 singles) Cash out: 800m

It’s the best birthday of the year this Sunday, and today’s WOD will represent it. Warm Up: Warmy+ Spend 5 minutes on today’s exercises Xfit WOD: For time, complete the following; 2 rounds of Buy in: 19 TOTAL bar of burpees – “you go, I go” 31 Pull-ups 31 HRPUs 31 Box Jumps (28″) 31 […]

Warm Up: Warmy+ 4×4 GTO + Run baseline : baseline + 5 burpees. Xfit WOD: 10,9,8…1 of; Wall Balls and Lunges (holding 45# plate) 1,2,3…10 of; Front Squats (115/75) Push Press (115/75) P1 starts with wall balls, while P2 does 1 front squat. Once the slower partner finishes their rep count, switch where P2 does […]

Happy Memorial Day! The gym opens at 7am, there’s a group that will start at 7:30am, so we’ll try and start around 7:10 to make sure we’re ahead of them, and the pull-up bar doesn’t get too busy. Try to be at the gym a little before 7, so we can start shortly thereafter. Warm […]