Warm Up: Warmy 3 minute plank hold – rules; can drop to elbows 3 times but only rest 1 second per drop then back up to push up position. Penalty – if you raise butt, drop to knees…something that creates a rest you must perform 1 wall walk/rest at end of hold. Xfit WOD: Partner […]

Warm Up: 5 minutes Pulls (16,10,9,9,8) Next week we’ll get back to our typical strength schedule. We’ll have the following for tomorrow: For time: 100 One Arm KB Power Snatches – (AHAP) 100 Toes to Bar *Can be broken into any combination of reps or sets. Then… On the minute Complete 2 power cleans (135#/75#) […]

Happy New Year! Warm Up: Warmy Xfit WOD: Six rounds for time of; 24 Squats 24 Push-ups 24 Walking lunge steps 100 DU’s (3:1 singles) Post time to comments.

Warm Up: Warmy 5 min abs 1min in each of the following Hollow hold Flutter kick Scissor kick V-ups Hollow hold Xfit WOD: 15 minute AMRAP of; Swings (35#/20#) DU’s Wall ball squat cleans (20#/14#) Box Jumps (30″/24″) Burpees Pick an exercise to start at and perform as many reps as possible for 1 minute. […]

The Christmas Goose Challenge has been postponed. A future date hasn’t been determined. The event will happen in the new year, hopefully late January early February. Sorry for the inconvenience. Feel free to comment if you have any questions.