Workout Of The Day

March Madness! 1. Hang Clean 75% 3x3, 83% 2/2 95% 1/4 2. "KEEPIN IN REAL" 5 ROUNDS NOT FOR TIME 7 STRICT PULLUP 3 CTB KIPPING PULLUPS 10 HOLLOW ROCKS 3. 150 DUB BUY-OUT OR 500M ROW SPRINT FIT CAMP: 5 RFT 4 TIRE FLIPS 15 KB DL 24 KG 30 MT. CLIMBERS BUY-OUT IS 500M SPRINT ROW FIT & 50! 4 ROUNDS 12…Read More

PLEASE STAY HOME IF YOU ARE SICK. THIS IS JUST A COMMON COURTESY. KEEP YOURSELF AND EVERYONE HEALTHY. :)) TWO FER TUESDAY!!! AMRAP 20 (IF DOING IT ALONE GO 15 MINUTES) 50 DEADLIFTS 135/185 LBS 400M RUN WITH EACH ATHLETE CARRYING 45# PLATE 50 DB PP 20/35 LBS 400M RUN EACH ATHLETE CARRYING 45# PLATE 1…Read More

We have sanitized our floors and appreciate all who can bring a large towel to lay down after the wod as opposed to being on the floor. We will consistently keep our floors and gym free from germs if everyone does their part. Wod on and carry on. The best way to stay healthy is to keep you immune sy…Read More

FREAKY FRIDAY! MARCH IS THE MONTH TO MAKE A GOAL AND ACHIEVE IT IN THE NEXT 30 DAYS! WHAT'S YOURS? 3 RFT 400M RUN 15 SDLHP 65/95# 20 PULLUPS FIT CAMP: 3 RFT 400M RUN 15 KB SDLHP 24 KG 20 JUMPING PULLUPS FIT & 50! 3 ROUNDS 12 PULLUPS 15 STRICT PRESS 12.5 12 LATERALS 12/5 15 DB PULLBACKS 5LBS 15 V…Read More

TO BE SUCCESSFUL IN HERE YOU NEED TO DO TWO THINGS: 1. EAT WELL 2. SHOW UP IF YOU NEED HELP WITH ANY OF THESE TWO THINGS PLEASE SEE FORTUNE TO GET DIALED IN. 1. FIND A HEAVY ONE REP OH SQUAT 2. 3 RFT 30 OH LUNGES 55/75 20 PUSH UPS 30 DUBS 20 BOX JUMPS POST LOAD AND TIMES TO BOARD! OR ELSE!! FIT CAMP…Read More

WEIGHTLIFTING WEDNESDAY TODAY! 1. DEADLIFT-5X5 81% OF YOUR ONE REP MAX 2. DL PULLS: 90% 2/2, 95% 1/3, 105% 1/5 3. JERKS FROM THE RACK: WORK UP TO A ONE REP MAX BUY-OUT IS 1200M RUN FIT CAMP: 4 ROUNDS 15 WALLBALLS 12 ALTERNATING ONE ARM DB SNATCH 25/35LBS 250M ROW 250M RUN FIT & 50! SAME AS FIT C…Read More

"Gary Purdham" MEMORIAL WOD AMRAP (with a Partner) in 31 minutes 31 Burpees 31 Double-Unders 31 Deadlifts 65/95lbs 31 Push-Ups 31 Box Jumps (24/20 in) 31 Hang Power Cleans 65/95lbs 31 Air Squats 31 Kettlebell Swings (24/16 kg) 31 Shoulder-to-Overheads 65/95lbs 31 AbMat Sit-Ups 31 Calorie Row 31 Wall…Read More

Our 6 Week Programming will focus on Power Clean, Clean, & Jerk. We will focus on technique, strength training, and speed under the bar. WARM-UP IS: 2 ROUNDS 30 BACK EXTENSIONS 30 AB-MAT SIT-UPS 15 STRICT PRESS EMPTY BAR 1. Power Clean-Work up to a one rep Heavy, hit it 3x 2. Front Squats-85% of…Read More

FREAKY FRIDAY! CORE WORK: 2 RDS 20 KB RUSSIAN TWIST 15 STRAIGHT LEGS DB SIT UP(HOLD 1 DB IN BOTH HANDS) WOD: "GOIN UP" 400m Run 400m Row 50 Dubs 800m Run 800m Row 100 Dubs FIT CAMP: KB CARRY 24KG 100M (50M EACH WAY) EVERYTIME YOU STOP 15 TABATA SQUATS BUY-IN: 3 ROUNDS 90 JUMPROPES 25 BOX JUMPS 12 HI…Read More

THIRSTY THURSDAY! 18 MIN AMRAP 2 FRONT SQUATS FROM THE RACK 135#/205# 25M SLED PUSH EMPTY FOR GIRLS 50LBS FOR BOYS 25 KB SWINGS 16/24 KG FIT CAMP: 150 KB SWINGS 16/24 KG EVERY TIME YOU DROP OR STOP 10 PUSHUPS 75 SDLHP 24KG ALL EVERY TIME YOU DROP 15 SIT-UPS FIT & 50! 4 ROUNDS 20 KBS SWINGS 16KG …Read More

"Annabelle" EMOM X 20 ODD: 5 HANG POWER SNATCH 65/85# 3 STRICT PULLUPS EVEN: 5 SDLHP 65/85# 4 KIPPING PULLUPS FIT CAMP: 20 MIN AMRAP 20 STEPS WALKING LUNGE 12 BOX STEP UPS :45 SEC PLANK HOLD 200M RUN FIT & 50! 3 ROUNDS 15 LATERALS 12.5 12 FRONTS 10LBS 15 DB BENT OVER ROWS 15LBS IMMEDIATELY INTO:…Read More

TWO FER TUESDAY! PAIR UP! 10 MIN AMRAP 10 POWER CLEANS 105/150# 20 SQUATS BACK TO BACK (PARTNER SQUATS) BURPEES SYNCHRONIZED (MEANS EXACT TIMING) REST 2 MINUTES 10 MIN AMRAP 16 PARTNER WALLBALLS 14/20 LBS 30 BOX JUMPS (ONE GOES AFTHER THE OTHER) ONE, ONE, ONE, ONE :30 SEC L-SIT SIMULTANEOUS FIT CAMP…Read More