Warm Up: 5-7 minute run Xfit WOD: Run for 5 minutes at 5K pace Rest 1 minute Run for 4 minutes at 5K pace holding 8lb DB’s Rest 1 minute Run for 3 minutes at 5K pace holding 10lb DB’s Rest 1 minute Run for 2 minutes at 5K pace holding 12lb DB’s Rest 1 […]

The Christmas Goose Challenge is now live and on the site. Please visit the Christmas Goose tab above or to the right for more information. Warm Up: Scott’s warm-up WOD Xfit WOD: AMRAP 10 minutes – This means go hard the whole 10 minutes…don’t save yourself for the last couple of minutes. 10 box jumps […]

Warm Up: Tabata row – damper @ 10 Xfit Strength WOD: 5 rounds; Rest as needed between lifts Back squat 5-5-5-3-3x reps Rack pull 5-5-5-3-3x reps HowToRackPull Post weight to comments.

Warm Up: 3 rounds; Samson stretch :15 sec hold ea. leg Handstand hold :30 secs Partner wall ball a count of 10 Xfit WOD: Every minute on the minute for 20 minutes, 20 squats, 1 push up, 19 squats, 2 push up’s…finishing with 1 squat, 20 push up’s. Post completed rounds to comments.

Warm up: 12 inch worm push up’s (once hands start lifting off ground, walk forward setting up for the next IW) 12 forward and backward lunges with hands in pray position over head 6 Cross leg pistols 25 Hollow Rock Xfit WOD: Deck of Cards Face cards are 10, Aces are 11, numbered cards as […]