Warm Up: “The Scott Special” Xfit WOD: Happy Birthday Susie and Kevin! 1 Round of; 37 Sit-up’s (hands must reach though and touch feet) 43 Hand-release push-up’s 37 DU’s (if single skip 2:1, or 74 jumps) 43 Squats (35#/25# plate) 37 Sit-up’s 43 Push press (65#/45#) 37 DU’s 43 Good mornings (body pump bar only) […]

Warm Up: 7 minute walk at 10% incline, 4 speed Xfit WOD: Three rounds for time of: Row 1000, 750, 500 meters 45 pound Thruster, 50 reps 30, 20, 10 Pull-ups Post time to comments.

Warm Up: 2 rounds of; 1 minute hollow hold 1 minute plank 1 minute sit up’s…rest 1 minute, start round 2 Xfit WOD: “3 minute, 2 minute” Wall Ball (20#/14#) KB Swings (35# DB/20# KB) Box Jumps (24″/20″) Deadlift (95#/65#) 3-5 athletes/station. Round one you attempt max reps at each station for 3 minutes, rest […]

Warm Up: 5 minute row Xfit WOD: Box Squats 10, 9, 8,…1 Post weight to comments.

Brent and Michelle will run class on Monday so anticipate 45 minutes of interval running (we all know who I’m talking about and it’s not the 6’8″ dude). Warm Up: 2 rounds of; 10 squats 10 sit up’s 10 superman Xfit WOD: Complete 5 burpees and perform max rep 75#/55# thrusters on the minute. The […]