Workout Of The Day

HAPPY BIRTHDAY JENNECA! 12/2/1985 34 OF EVERYTHING! AMRAP 20: 34 WALLBALLS 14/20# 10 FT 34 CALORIE ROW 34 PUSHUPS 34 Dumbbell Snatches 35/55# FIT CAMP: 34 OF EVERYTHING! AMRAP: 18 WALLBALLS 10/16# 9FT 10FT PUSHUPS KB SWINGS 16/24 KG KTE FIT & 50! SAME AS ABOVE!!!…Read More

HAPPY THURSDAY! PLEASE BRING ME A TOY FOR A CHILD AGE 4! THANK YOU IN ADVANCE! Complete as many rounds as possible in 15 minutes of: 5 STRICT TTB 10 GHD sit-ups 15 HIP EXTENSIONS (MAKE SURE HIPS ARE OFF PAD) FIT CAMP: 800M ROW OR RUN BUY-IN: THEN 4 RFT 15 DB STEP-UPS 15/25# 25 AB-MAT SIT-UPS 30 DUBS…Read More

WEIGHTLIFTING WEDNESDAY IS HERE! REFER A FRIEND IN DECEMBER! 1. BUILD A BEAR COMPLEX: POWER CLEAN + FRONT SQUAT + JERK + BACKSQUAT + BEHIND THE NECK JERK (ALL EQUALS ONE MOVEMENT) WORK UP TO A HEAVY BUT NOT MAX LOAD 2. HEAVY ROMANIAN DL 5X5, CLIMBING (GO UP IN LOAD EACH ROUND) 3. LIGHT WEIGHT HANG S…Read More

HAPPY BIRTHDAY TO ME! PLEASE BRING ME A TOY (AGE 4) FOR MY BIRTHDAY, BOY OR GIRL! 12TH ANNUAL TOY DRIVE! 49 OF EVERYTHING! JUST KIDDING 20 MIN AMRAP, PAIR UP, ONE PERSON DOES AN ENTIRE ROUND, THEN SWITCH 12 OF EVERYTHING DL BODYWEIGHT BOX JUMPS 20/24 IN KB SWINGS 16/24 KG PARTNER HOLDS DBS THE ENTIR…Read More

PRE-BIRTHDAY WOD! 1. FRONT SQUAT MAX, 10 MIN CAP 2. 4 RFT 200m Run 15 Push Press 65/95 15 SDLHP 65/95 49 Dubs FIT CAMP: "MOSTLY CINDY" 15 MIN AMRAP 5 PULLUPS 10 PUSHUPS 15 AIR SQUATS FIT & 50! 15 MIN AMRAP 8 115# DL 10 STRICT PRESS 45# BAR 4 WALL WALKS…Read More

HAPPY BLACK FRIDAY!! 9AM ONLY! 19 MIN EMOM MIN 1. DEADLIFTS 5 SECOND TEMPO ON THE WAY DOWN AND 5 SEC TEMPO ON THE WAY UP 5 TEMPO DEADLIFTS 145/205# + 80 DB SNATCH 35/55 ALTERNATING MIN 2. 10 KB SDLHP 24/32 KG + 5 LATERAL JUMP OVER KB THIS WOD IS DESIGNED FOR ALL LEVELS TODAY! ADJUST LOAD AS NEEDED.…Read More

HAPPY THANKSGIVING DAY WOD! 9AM ONLY "TURKEY" 5 Rds 5 Pull-ups 10 Push-ups 15 Air Squats 4 Rds 8 HSPU 15 KB Swings 55/70 3 Rds 15 Box Jumps 15 TTB 2 Rds 20 Wall Balls 30 Sit-ups finish with… 50 Burpees…Read More

WEIGHTLIFTING WEDNESDAY IS HERE! PR TIME IS HERE! 1. HANG SNATCH TO OH SQUAT- WORK UP TO A MAX ONE REP 2. BEHIND THE NECK JERK-WORK UP TO A ONE REP MAX 3. BOYS: MAX STONE CLEAN GIRLS: MAX LEG PRESS FIT CAMP: 18 MIN AMRAP 7 DL 95/135# 10 DB PP 20/35# 15 INCLINE PUSHUPS FIT & 50! 8 WALLBALLS 12# 1…Read More

THANKSGIVING DAY: 9:00 AM FRIDAY: 9:00 AM ONLY TWO FER TUESDAY! 2 Rounds 24 Deadlifts (295/195) 24 Box Jumps (24/20) 24 Wall Balls (20/14) 24 Bench Press (195/125) 24 Box Jumps (24/20) 24 Wall Balls (20/14) 24 Power Cleans (145/100) One person working at a time Partition reps as needed Each team nee…Read More

HOLIDAY HOURS ARE AS FOLLOW: THURSDAY 9AM FRIDAY 9AM 1. BACKSQUAT-WORK UP TO A 3 REP HEAVY 2. "Taco Bell” AMRAP 12:* 35 Double Unders 25 Air Squats 15 Kettlebell Swings (16/24kg) *Every Minute on the Minute: 3 Burpees 2. FIT CAMP: 5 Rounds 10 Thrusters DB 25/55# 10 Pull Ups 400m Run FIT & 50! …Read More

HAPPY 15TH BIRTHDAY DANIEL! OFF TO ITALY........... 15 OF EVERYTHING!! CLEAN & JERKS 95/135# DL 95/135# BAR OVER BURPEES POWER CLEANS 95/135# DL 95/135# BAR OVER BURPEES FRONT RACKED WALKING LUNGES 95/135# (PER SIDE) FIT CAMP: 15 OF EVERYTHING TIRE FLIPS BURPEES WALKING LUNGES (PER SIDE) KTE (KN…Read More

THIRSTY THURSDAY! 10 RFT 200m Run 10 Push Press 65/95 1 Rope Climb or 10 Renegade Rows 20/30 FIT CAMP: 5 RFT 10 PUSHUPS 15 PUSHUPS 20 KB SWINGS 200M RUN FIT & 50! 5 RFT 250M ROWE 15 WALLBALLS :60 SEC WALL SIT…Read More