1. Tuesday November 4th, 2019

    The workout for the 20.4 is as follows: For Time (20 Minute Time Cap) 30 Box Jumps 15 Clean and Jerks (65/95lb) 30 Box Jumps 15 Clean and Jerks (85/135lb) 30 Box Jumps 10 Clean and Jerks (115/185lb) 30 Single Leg Squats 10 Clean and Jerks (145/225lb) 30 Single Leg Squats 5 Clean and Jerks 175/275lb)…Read More

  2. November 1st, 2019

    WOD EMOM x 6 10 Box Jump Overs 10 DB Snatch 35/55 REST 1 min EMOM x 6 12 Box Jumps 12 DB Lunges 35/55 REST 1 min EMOM X6 5 POWER SNATCH 65/95# 5 OH SQUATS 65/95# FIT CAMP: 3 RFT 15 DIPS 20 PUSHUPS 30 WEIGHTED SIT-UPS 40 SUPERMANS FARMER'S CARRY 50M REST 1 MINUTE 1 MILE RUN FIT & 50! 3 ROUNDS 15 …Read More

  3. Thursday October 31st, 2019

    HAPPY HALLOWEEN! ONLY 5PM THIS EVENING! WORKOUT 20.3 WORKOUT VARIATIONS For time: 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. hands…Read More

  4. Wednesday October 30th, 2019

    HALLOWEEN WE WILL BE HAVING A 5PM ONLY IN THE EVENING. NO 6PM OR 7PM! 1. SQUAT CLEAN-63% 3/2 73% 3/2 80% 2/3 90% 1/3 95% 1/2 2. STRICT PRESS FROM THE RACKS: 5X5 3/2 1/2 3. STRICT PULLUPS 30 KIPPING PULLUPS 30 FIT CAMP: 20 MIN AMRAP 10 KB SNATCH 16 KG 15 PUSHUPS 30 STEPS WALKING LUNGES 250 ROWE SPRIN…Read More

  5. Tuesday October 29th, 2019

    Two fer Tuesday! “AMRAP 4 AUTISM 2016” TRIBUTE WOD AMRAP (with a Partner) in 32 minutes 42 Snatches (95/65 lb) 42 Burpees 42 Front Rack Lunges (95/65 lb) 42 Thrusters (95/65 lb) 42 Sit-Ups 42 Power Cleans (95/65 lb) 42 Push-Ups (together) 400 meter Run together FIT CAMP 4 RFT 10 WallBalls 9 ft 1…Read More

  6. Monday October 28th, 2019

    BOOYAH Strength Work Push Jerk 65%x5 75%x5 85%x5 WOD 6 RFT 6 Push Jerks 95/135 7 Burpee Pull-ups 10 KB Swings 24/32 kg 200m Run FIT CAMP: 5 RFT 10 PUSH JERKS 20/35# 7 BURPEE JUMP ONE FOOT TOUCH BAR 15 KB SWINGS 16/24 KG 200M RUN FIT & 50! 4 ROUNDS 10 PUSH JERKS 20/35# 15 WALL SQUATS 15 KB SDLHP …Read More

  7. Saturday October 26th, 2019

    Saturday! Partner Up 400m Run (together) 200m Buddy Carry (switch at 100m) 50 Over the Partner Burpees 50 Face 2 Face Sit-ups w/ Med Ball 50 Back 2 Back Air Squats 50 Face 2 Face Hand Clapping Push-ups 200m Buddy Carry 400m Run(together)…Read More

  8. Thursday October 24th, 2019

    "Bri's Revenge" 4 RFT 20 WallBalls 14/20# 10ft 10 HSPU 5 Power Cleans 115/155# FIT CAMP: 800M RUN 80 KB SWINGS 16/24 KG 70 AIR SQUATS 60 SDLHP 16/24 KG 50 PUSHUPS 800M RUN FIT & 50! 800M RUN 7 DL 135# 10 TRICEP KICKBACKS 10 LBS 16 STEPS WALKING LUNGE 7 DL 135# 10 JUMPSQUATS 16 STEPS WALKING LUNG…Read More

  9. Thursday October 24th, 2019

    THIRSTY THURSDAY!! FINAL COUNTDOWN 10-9-8-7-6-5-4-3-2-1 BACKSQUATS 95/135# PUSH PRESS 95/135# DL 95/135# FIT CAMP: 400M RUNS X 6 REST EQUAL TO RUNS ONCE COMPLETE: 3 ROUNDS 30 SIT-UPS ANY WHICH WAY 30 BACKEXTENSIONS 30 AIR SQUATS FIT & 50! 10-9-8-7-6-5-4-3-2-1 BACKSQUATS 65/95# PUSH PRESS 65/95# …Read More

  10. Wednesday October 23rd, 2019

    WEIGHTLIFTING WEDNESDAY IS HERE AGAIN! STRICT 10 MIN CAP PER STATION CROSSFIT TOTAL 1. BACKSQUAT-MAX 2. CHEST PRESS-MAX 3. STRICT SHOULDER PRESS-MAX ADD UP YOUR TOTALS AND POST TO BOARD! FIT CAMP: 4 RFT 16 KB SWINGS 16/24 KG 30 LUNGES 12 STRICT SHOULDER PRESS 15/25# FIT & 50! 3 ROUNDS 15 KB SNAT…Read More

  11. Tuesday October 22nd, 2019

    Two fer Tuesday With a Running Clock in 35 minutes First, AMRAP in 30 minutes (with a Partner) 30 Double-Unders 15 Pull-Ups 15 Push-Ups 100 meter Sprint Partners alternate rounds Then, 5 minutes to find a 1-rep-max Partner Deadlift For the AMRAP, one partner work while the other rests, switching aft…Read More

  12. Monday October 21st, 2019

    Manic Monday 1. Strength Work: Front Squat: Work up to a Heavy One Rep 10 min Strict Cap 2. 18 Min EMOM Odd: 75% of your Max Front Squat 3 Reps Must be Cleaned not from the rack Even: 10 Pushups + 4 Burpees FIT CAMP: 21-15-9 Thrusters DB 20/35# Jumping Pullups immediately into: 21-15-9 Pushups Sit-U…Read More