1. Wednesday December 11th, 2019

    WEIGHTLIFTING WEDNESDAY IS HERE! 1. Power Clean-find a heavy but not Max set of 3 reps 3-3-3 not connected 2. Romaninan DL 5x6 5 sets, 6 reps per set 3. Strict Press-find a Max and hit it 4x 1-1-1-1- Fit Camp: 5 RFT 100m KB Walk 16/24 kg 15 Box Jumps 12 Dips 10 Burpees FIT & 50! 8 MIN AMREP 7 DL…Read More

  2. Tuesday December 10th, 2019

    TWO FER TUESDAY! 10 MIN AT EACH STATION, ONE WORKING AT A TIME COUNT ROUNDS AND REPS STATION 1: 20 DB STEPS WALKING LUNGE 15/25# 15 BOX JUMPS STATION 2: 15 PUSH JERK 65/95# 15 HANG CLEAN 65/95# STATION 3: 12/15 CALORIE ROW 20 KB SDLHP 24/32 KG FIT CAMP: 150 KB SWINGS EVERY TIME YOU DROP 200M RUN 100…Read More

  3. Monday December 9th, 2019

    HAPPY MONDAY! 1. OH SQUAT-FIND A TWO REP HEAVY/8 MIN CAP 2. EMOT2M (EVERY 2 MINUTES) 10X 7 OH SQUATS 65/95# NO RACKS 5 BAR OVER BURPEES 8 TTB FIT CAMP: EMOT2M(every minute on the 2 min) x 10 Rds 10 DB Hang Power Clean 35/50 12/15 CaL Row 25 Ab Mat Situps FIT & 50! 800M RUN 50 AIR SQUATS 40 PUSHU…Read More

  4. Friday December 6th, 2019

    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

  5. Monday December 5th, 2019

    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

  6. Wednesday December 4th, 2019

    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

  7. Tuesday December 3rd, 2019

    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

  8. Monday December 2nd, 2019

    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

  9. Friday November 29th, 2019

    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

  10. Thursday November 27th, 2019

    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

  11. Wednesday November 27th, 2019

    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

  12. Tuesday November 25th, 2019

    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