Workout Of The Day

Two fer Tuesday! Team Up! 1000m Rowe Buy-In 100 Goblet Squats/Plank Holds 120 KB Swings/Wall Sits 1000m Run 50 Hang Squat Cleans 85/115#/Hollow Rocks 50 Jerks 85/115#/Static Hold on bottom of Squat but not resting position 1000m Row 100 Steps Walking Lunge with KB on Shoulder/L-Sit Hold 80 Box Jumps…Read More

Refer 3 members get a $100 gift card! 20.1 10 Rounds for Time 8 Ground-to-Overheads (95/65 lb) 10 Bar Facing Burpees Time Cap: 15 minutes Jump Over the bar for your burpees The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions complet…Read More

FREAKY FRIDAY! EMOM X 21 MIN 1: 15 SUMO DL (NO HIGHPULL) MIN 2: 10-12 WALLBALLS 14/20 10 FT MIN 3: 12 BOX JUMPS 20/24 INCHES FIT CAMP: EMOM 21 MIN 1: 15 LATERAL RAISES DB 10/15LBS MIN 2: 10 WALLBALLS 10/14 LBS 9 FT MIN 3: 200M ROWE FIT & 50! EMOM EVERY 3 MINUTES MIN 1-3: FOR 3 SETS SO UNTIL MINU…Read More

THIRSTY THURSDAY WOD EMOM x 5 min (both in the same min) 7 Pull-ups 3 Hang Power Snatch 65/95 then… EMOM x 5 min (both in the same min) 7 Burpees 3 Hang Power Cleans 65/95 Rest 3 min EMOM x 5 min (both in the same min) 7 Pull-ups 3 Hang Power Snatch 85/115 then… EMOM x 5 min (both in the same mi…Read More

WEIGHTLIFTING WEDNESDAY IS HERE! 1. WORK ON SQUAT CLEANS TECHNIQUE TRAINING THEN FIND A HEAVY ONE REP BUT NOT A MAX 2. CLEAN PULLS 80% X3 X3 X3 90% X2 X2 X2 100% X1 X1 X1 110% X1 X1 3. STRICT SHOULDER PRESS FROM THE RACK 3X5 2X4 1X3 FIRST NUMBER IS REPS, SECOND IS ROUNDS INCREASE IN LOAD AS NUMBERS …Read More

Two Fer Tuesdays Baby! PAIR UP! AMRAP 12 15 Toes to Bar 10 Deadlifts (115/75) 5 Snatches Directly Into... AMRAP 8 3 Rep Clean and Jerk One partner working at a time. All the reps are team totals. Partners may partition the reps any way. For the second AMRAP each partner must complete 3 reps at the h…Read More

Monday Madness Nancy 5 RFT 400m Run OHS 65/95 Fit Camp: HELEN 3 RFT 400m run 21 KB Swings 15/24 kg 12 PUllUPS Fit & 50 HELEN…Read More

Surprise Saturday! Make your own wod!…Read More

WOD 7 Rds. 10 Alt DB Snatch 35/50 30 Dubs Immediately into… 5 Rds. 10 Burpee D/L 35/50 15 GHDSU FIT CAMP: 4 RFT 400M RUN 15 OH SQUATS WITH PVC PIPE :60 SEC PLANK FIT & 50 4 ROUNDS 12 DB PP 20 LBS 24 STATIONARY LUNGES 15 JUMPING PULLUPS…Read More

Crossfit: WOD 21-18-15-12-9-6-3 Power Snatch 65/95# Box Jumps Fit Camp: 15 min AMRAP 7 Goblet Squats 16 kg 30 Mt. Climbers 30 Ab-Mat Sit-Ups 30 Steps Walking Lunge Fit & 50 15 min AMRAP 10 DB Front Squat 15 lbs 8 DB Box Step Overs 15 lbs 20 Supermans…Read More

WEIGHTLIFTING WEDNESDAY IS HERE! 1. DL 5X5 GO HEAVY AND CLIMBING ON LOADS 2. BEHIND THE NECK JERK: FIND A HEAVY ONE REP 3. 30 STRICT PULLUPS 30 KIPPING PULLUPS FIT CAMP: 20 RFT 7 Wall Balls 5 Pull-ups 3 Devil Press 25/35 CAP: 35 MIN FIT & 50: SAME AS ABOVE…Read More

Two fer Tuesdays 80 Hang Power Clean 80 Front Squat 80 Push Press 80 Front Rack Lunges Both partners use one barbell. The barbell can’t touch the ground. If it does both partners have to do 10 burpees each. FIT CAMP: WOD: 28 Minute EMOM Minute 1: 11/13 Calorie Row Minute 2: 15 KB Sumo Deadlift Hig…Read More