Warm Up: Warmy+ 10 minute run Xfit WOD: 100 Air squats 80 Sit ups 60 Push ups 40 Burpees 20 Pull ups 50 Air squats 40 Sit ups 30 Push ups 20 Burpees 10 Pull ups Cash out: Couch stretch 3minutes each leg

** I’m out Wednesday and Friday** Warm Up: Warmy+ 5×3 Push press + run down and back in gym Xfit WOD: 5 Rounds For Time 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Above weight is the Rx’d weight for DT. If you decide to do that weight, times should range […]

Warm Up: Warmy+ 4×3 Hang Clean + add 1 push press rep at end + 20 jumping jacks 2 rds. for time of: 34 Push-Ups (partners work at same time) 50 Plate push (45×2) 34 Deadlifts (135/95) 50 Plate push (45×2) 34 Box Jumps (24/20 in) (partners work at same time) 50 Plate push (45×2) […]

Got two birthday’s this week! Happy bday Lisa and Greg!! Lisa has invited everyone to coffee after tomorrow’s WOD and is covering the bill! This means one coffee, Mo, Chris, Chad, Peter, David, Greg, Mike, Kevin, Jason, Tank, Scott, Chuck. Don’t try to manipulate the system…Darren, if you can drink with one hand show up! […]

I’m out of town. Warm Up: Warmy+ Pull-ups: 2 x (3-3-3-3-3) Push-ups: 2 x (6-6-6-6-6) Squats: 2 x (8-8-8-8-8) Like on Monday, P1 completes a set, P2 follows for 2 rounds. Xfit WOD: AMRAP in 20 minutes 6 Squat Cleans (115/75) 12 Ball slams 24 Double-Unders