Stomach Pulls (6×6 fat grip, sets 2 and 4 weighted vest, 20#’s) SWOD: 70%x3, 80%x3 90%x3+ 50-55% 5×10 Rest-pause straight bar bicep curl Bent over rows 3×8 Post weight to comments.

Warm Up: Warmy 25 mountain climbers 25 push up’s Xfit WOD: 5 rounds for time of: 400M run (out on field) Thrusters (95#/65#) Teams of 3 (or 4 depending on how many show up) will complete the fives rounds accordingly. While athlete one is running, athlete two will attempt as many thrusters as possible before […]

Stomach x2 Pulls (6×6 fat grip, sets 2&4 weight vest 20#) SWOD: Session 3, week 2; Squat 70%x3, 80%x3, 90%x3+ Straight Leg Deadlift – 60%x8, 70%x8, 80%x6 Back extension 3×10 Post weight to comments.

Warm Up: Warmy 40 yard sprints x8, rest 1:1 Xfit WOD: Seven rounds for time: 35 DU’s combo lift; one power clean, front squat and push press (115#/65#) Post time to comments.

Today’s WOD is dedicated to are fearless teen, Nick. This will be his last WOD (at least for awhile) as he’s joining the Army and starting Boot Camp soon. Thank you Nick for serving our country, we appreciate your commitment. Warm Up: Warmy 5 minutes 1/2 gassers Xfit WOD: “Fight Gone Bad! and 1″ 4 […]