The challenge is about 2 weeks away so make sure to sign up and let your friends and family know about it. The next 4-5 WOD’s will help you get ready for the individual and team workouts. Warm up: 5 minutes 1/2 gasser 20 hollow rocks 20 supermans Xfit WOD: 3 rounds, 1 minute at […]

Warm Up: 3 rounds of; 5 pike to push up’s 3 plank to side plank (ea. arm) 10 sit up’s Xfit WOD: 21, 18, 15, 12…3 GTO (ground to overhead) – 75lbs/55lbs. If weight is too heavy drop it but keep it heavy, this WOD is to build strength and keep HR high – video […]

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.