The challenge is only a couple days away, tell family/friends to sign up. Warm Up: 5 minute 1/2 gassers 25 sit up’s 3 wall sits (hold :30 secs/ea.) Xfit WOD: Five rounds for time of: 4 Thrusters, 95/65 pounds 8 Handstand push ups (pike postion) 12 Double Unders Perform 10 squats at the top of […]

Warm Up: 5 minute row (damper at 7) Xfit WOD: Deadlifts – 12 rounds of 3 reps Dynamic Effort (DE) = Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec – 30sec Then… 5 minute AMRAP of; 3 pull ups 7 hand release […]

The Goose Challenge is at the end of the week, make sure to sign up, click the button to the right to register. Since today is Christmas, how many would like to sleep in and meet at 7am tomorrow? If the majority leave a comment saying yes we’ll meet at 7am. If only a couple […]

The challenge is right around the corner, click the goose challenge button to the right to sign up. Warm Up: Tabata run — speed 8, incline 8 Xfit WOD: “12 Days of Christmas” 1 wall climber 2 Thrusters – 75lbs/45lbs 3 Wall Ball – 20lbs/14lbs – 10’/9′ target 4 Box Jumps – 30″/24″ (step up […]

Rest Day. Friday’s WOD will be big so if you decide to do something go easy.