• Thursday June 8, 2017

    Pool Day! (Meet at the Pool) 2 Rounds Max Reps 1 Minute Pool Muscle Ups 2 Minutes Shallow End Sprints 3 Minutes Burpees 4 Minutes Swim Don't forget to bring a towel *Before you participate in today's WOD, make sure to be properly hydrated 24 hours prior to … Read More...

    Jul
    03

    Wednesday July 4, 2018

    Partner Pool Murph

    Swim 20 Laps
    100 Pull-ups
    200 Push-ups
    300 Air Squats
    Swim 20 Laps

    Share the work as you choose. One person works while the other rests.

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Jul
    02

    Tuesday July 3, 2018

    Overhead Squat
    1-1-1-1-1

    7 Min AMRAP
    200m Row
    50 Double Unders

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Jun
    28

    Friday June 29, 2018

    Partner Up!

    20 RFT
    1 Rope Climb
    3 Power Cleans 225/155
    5 Burpee Over Bar
    7 Box Jumps

    Partners will alternate rounds and complete a full round before switching

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Jun
    27

    Thursday June 28, 2018

    Deadlifts
    2-2-2-2 (All sets at the same weight)

    Core:
    5 Rounds
    20 Sec β€œStir the Pot”
    5 Barbell Rollouts
    20 Plank Twists

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Jun
    26

    Wednesday June 27, 2018

    POOL Day πŸŠπŸΌβ€β™‚οΈβ˜€οΈπŸŠπŸΌβ€β™€οΈ

    22 Min AMRAP
    Swim 3 Laps with Legs Only
    15 Pool Muscle Ups
    20 Push-ups
    30 Mountain Climbers
    Swim 3 Laps Arms Only
    20 Lunges
    25 Jump Squats
    30 Hollow Rockers

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Jun
    25

    Tuesday June 26, 2018

    For Time:
    100 Wallballs
    50 Calorie Row
    25 Burpee Pull-ups

    ETT:
    Bar Hang – Accumulate a total of 3 Minutes

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Jun
    24

    Monday June 25, 2018

    For Time:
    800m Run
    15 Power Snatch 135/95
    400m Run
    15 Power Snatch 135/95
    800m Run

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Jun
    21

    Friday June 22, 2018

    30RFT
    5 Medball Cleans
    4 Chest to Bar Pull-ups
    3 Burpee Box Jumps

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Jun
    19

    Wednesday June 20, 2018

    Swim Day!

    20 Min AMRAP
    Swim 5 Laps
    20 Burpees
    20 KBS 24kg/16kg
    20 Hollow Rockers

    Please do not leave any weights/mats at the pool at the end of class

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Jun
    18

    Tuesday June 19, 2018

    5RFT
    400m Run
    12 Clean & Jerks 135/95

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to