WOD – Saturday 4/1

What a great time last night. Thank you to all of you who came and threw down. What an amazing group of people. So supportive. Warm-up Spend 2 minutes in Z1 Then 2 rounds, 10 KBS 8 strict [...]

WOD – Friday 3/31

17.6 tonight! See you there?! Warm-up Spend 2 minutes in Z1 Then 2 rounds 10 OHS w/PVC 5 push-ups 10 sit-ups 5 pull-ups Mobility Banded hip distraction – spend a full 5 minutes in position. [...]

WOD – Thursday 3/30

Warm-up Spend 2 minutes in Z1 Then dynamic warm-up and group mobility Focus on lower body full ROM; ankles, hamstrings, and calves Core Work 3-5 rounds :05 hollow hold 5 crunches 5 v-ups 5e [...]

PortX – Thursday 3/30

Warm-up 20/15 cals on the AB Then, 1 round for quality 15 GHD sit-ups 15 GHD back ext. 10 strict pull-ups or ring rows 10 push-ups or strict ring dips 10 walking lunges 10 dislocates 10 OHS 10 [...]

WOD – Wednesday 3/29

Don’t forget, 17.6 is Friday night. Come have a beer and play some games to celebrate a hugely successful Open season. There will be a 4:15 group class and immediately following the fun [...]

WOD – Tuesday 3/28

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 10 deadlifts 10 hang cleans 10 strict press 10 front squats *warm-up should adapt; Round 2 – 10 full cleans + 10 push press + 10 front squats [...]

WOD – Monday 3/27

So this years open has come and gone and in its wake you might be spinning from all the feelings it has left you with. The easy way to evaluate the open is by looking at your placing. Figuring [...]

WOD – Sunday 3/26

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 10 sit-ups 5 push-ups 10 squats 5 pull-ups Mobility Set up a bar and progress through the following three stretches; 1. Standing child’s pose 2. [...]

WOD – Saturday 3/25

Warm-up Spend 2 minutes in Z1 Then, 2 rounds 20t walking lunges 15 banded good mornings 10 hollow rocks Mobility Full mobility blitz to prep for the strength Hips, ankles, lats and hamstrings. [...]

WOD – Friday 3/24

The LAST OPEN WOD!!!! Come celebrate in style and have a beer after you complete it at Friday Night Lights. We will be having a small party after with a little food and few libations. [...]

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