Warm Up: Warmy 5 min abs 1min in each of the following Hollow hold Flutter kick Scissor kick V-ups Hollow hold Xfit WOD: 15 minute AMRAP of; Swings (35#/20#) DU’s Wall ball squat cleans (20#/14#) Box Jumps (30″/24″) Burpees Pick an exercise to start at and perform as many reps as possible for 1 minute. […]

The Christmas Goose Challenge has been postponed. A future date hasn’t been determined. The event will happen in the new year, hopefully late January early February. Sorry for the inconvenience. Feel free to comment if you have any questions.

Warm Up: 5 minutes of whatever Pulls AMAP hold :30 x3 Stomach SWOD: 3×10 snatch-grip deadlifts, 5120 10×2 dynamic effort, 65% – 75% of 1RM deadlifts 5×3 front squats, 4201 (95#/65#) Post to comments.

Warm Up: Warmy 3 wall sits 1 minute each, 10 second rest in between 2×20 superman’s 1 plank hold, 1 minute Xfit WOD: Partner up and perform the following reps for time; 50,40,30,20,10 Wall ball (20#/14#) Push press (75#/55#) Each athlete needs to complete both exercises (how ever they want) then finish with 100 push […]

Warm Up: Warmy Xfit WOD: This WOD is from Scott’s bag of tricks – I’m going to call it “ball crusher”…for those that get the joke. Sorry Scott, couldn’t resist. For time of; 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 Thrusters (75#/55#) In between sets, 15 DU’s or 45 singles. For example, first set perform 1 thruster and 15 DU’s then […]