Warm up: Warmy+ Grab a bar, perform the following; 10 hang cleans For 10 seconds hold bar across legs while in bottom squat position. 10 thrusters 10 lunges (holding bar above head) Repeat 2 more times. Then grab a partner and work for 3 minutes on handstand holds Xfit WOD: 4 Rounds for Time 10 […]

Warm up: Warmy+ 4×4 of front squats + 25 jumping jacks Xfit WOD: We missed a couple birthday days so… Buy-in 31 total frog leap burpees over partner…then 5 rds of; 30 KB swings (53/35) 30 Front Squats (115/75) – split between partners 30 HRPU’s Cash out; 31 T2B – each This month’s challenge is […]

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: “Murph” For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run All with a Weight Vest (20/14 lb) How do you perform the “Murph” workout? Start and end the workout with a mile Run. Partition the […]

Let’s say our goodbyes to Darren tomorrow. We’ll miss you man! The morning set-up of gear is going to be a mess, barbells not in alignment, box jumps missing risers and who’s going to clean the closet?? Enjoy your next journey in life and hope to see you in the gym down the road. Warm […]

Warm up: Warmy+ 200m relay teams of 3 x 4 (each athlete will complete a 800M total run. Xfit WOD; For time, 10 rds of; P1 runs length of field then performs 10 push ups and 20 wall ball cleans. P2 then runs back and completes his/her push ups + WB cleans. Continue until each […]