WOD – Monday 2/22

I am so proud to announce the arrival of Zander Bryant Haydock who was born Friday morning. He decided he couldn’t wait any longer and joined his beautiful family a little bit early. A huge [...]

WOD – Sunday 2/21

Warm-up 400m run, 500m row or 2:00 on a bike 3 rounds 15 OHS w/PVC 10 push-ups 5 strict pull-ups or ring rows Mobility Mobility based on the strength you plan on attacking Strength Make up a [...]

WOD – Saturday 2/20

Warm-up CFP dynamic warm-up w/coach led joint mobility Strength 10 min EMOM 5 deadlifts (@65-70%) + 5 strict pull-ups *sub ring rows Make pull-ups weighted if looking to build strength. WOD [...]

WOD – Friday 2/19

Warm-up 2:00 on a rower (work on proper pulls) 3 rounds: 12 slam balls 10 sit-ups 8 push-ups 2:00 on a bike Mobility Banded shoulder stretches https://youtu.be/eveYJP1indI Strength Clean and Jerk [...]

WOD – Thursday 2/18

Warm-up 1000m Partner row; switch every 250m Resting partner holds plank Then, 2 rounds: 50m waiters carry with medium/heavy KB 10 burpee broad jumps 5 strict pull ups/ ring rows Mobility Lax [...]

End 68 Hours of Hunger

If you have been in the gym in the last couple of weeks, you might have noticed the big red box by the front door. It is there for a non profit called “End 68 Hours of Hunger”. End 68 [...]

WOD – Wednesday 2/17

Teams for our Internal Open are filling up and today is the last day to get your name on a list. Draft day is Tomorrow! Warm-up CFP snatch warmup 500m row, 400m run or 2:00 on a bike 2 rounds; 1 [...]

WOD – Tuesday 2/15

Teams for our Internal Open are filling up and you only have till this Wednesday to get your name on a list. Draft day is Thursday! Warm-up 3 rounds 10 PVC dislocates 10 figure 8’s w/PVC 10 [...]

WOD – Monday 2/15

If you want to be on an open team and get a shirt, you need to be signed up by Wednesday, Feb 17th. Warm-up “Cindy style” 400m run, 500m row or 2:00 on a bike 3 rounds 15 air squats [...]

WOD – Sunday 2/14

Announcements Happy Valentines Day! Bring your cards in to exchange at the 8am WOD. I’ll take some chocolates and a cup of coffee if you needed ideas. Warmup 1000m partner row Resting [...]

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