Warm Up: Warmy 3 rds. of; 20 sec handstand hold 3 candlestick rolls 15 squats Xfit WOD: “Fight Gone Bad” Three rounds for max reps with 1:00 at each station: Wall-ball: 20#/14#, (Reps) Sumo deadlift high-pull: 75#/55# (Reps) Box Jump: 20″ box (Reps) Push-press: 75#/55# (Reps) Row (Calories) Rest The clock does not reset or […]

Warm Up: Warmy 7,5&3 reps of ground to overhead (GTO) and squat cleans Xfit WOD: 10,9,8,7,6,5,4,3,2,1 of; GTO (95/65) Squat cleans (115/75) 50 DU’s (or 3:1 single skips) odd rounds only In teams of 2, P1 will complete 10 GTO and 1 squat clean in rd. 1, rd. 2; 9 GTO and 2 squat cleans…etc. […]

Warm Up: Warmy 2 rds. of; 25 jumping jacks 50 single skips 10 squats 10 push press (45#) Neil and Mark’s Birthday WOD: 21,18,15,12,9,6,3 of; front squats (+ thrusters every 3rd rep) 75/55# Burpees (+ box jump every 3rd rep) 24/30″ Before moving to the next rd. you must complete one of the following exercises; […]

Warm Up Warmy EMOM for 5 minutes of; 2 power cleans (75/45) 4 dips (edge of bench) 6 squats Xfit WOD: 5 x Three Minute AMRAP Rounds on 1:00 Rest Of: 3 Power Clean (115/75) 6 Push-Up 9 Wall balls (20/14) Pull up WOD: 16,10,9,9,8

Happy Memorial Day! For those who are in town and up for a challenge, we’ll meet at 7am. Warmy 2 rds of; 25 jumping jacks 15 mountain climbers 5 squats – hang out in bottom position for a couple seconds Xfit WOD: Today’s WOD is dedicated to all the men and women who have died […]