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WODs

May 23rd

Schedule change for Memorial day Weekend.

Thursday 5/24
– 7:00AM
– 12:30PM
– 4:30PM
– 5:30PM
– 6:30PM On Ramp
– 7:30PM

Friday 5/25
– 12:30PM
– 4:30PM
– 5:30PM
– 6:30PM On Ramp
– 7:30PM

Saturday 5/26
No Classes

Sunday 5/27
No Classes

Monday 5/28 Memorial day
– 10:00AM Free Team WOD

Tuesday 5/29
Back to normal schedule

Sorry for the changes. Let me know if you have any questions

-WOD-

Front Squat
5-5-3-3-1-1

Tabata Plank
followed by
Tabata Mountain Climbers

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Willie 145# FS / 146
4:30PM
– Deb 105# FS, 107
– Kade 165# FS, 335
5:30PM
– Brad 135# FS, 164
– Billie 125# FS, 182
– Mindy 125# FS, 190
7:30PM
– Sam 205 FS, 336
– Jeff 145 FS, 261
– Mark 205# FS, 157
[/hide]

May 22nd

Schedule change for Memorial day Weekend.

Thursday 5/24
– 7:00AM
– 12:30PM
– 4:30PM
– 5:30PM
– 6:30PM On Ramp
– 7:30PM

Friday 5/25
– 12:30PM
– 4:30PM
– 5:30PM
– 6:30PM On Ramp
– 7:30PM

Saturday 5/26
No Classes

Sunday 5/27
No Classes

Monday 5/28 Memorial day
– 10:00AM Free Team WOD

Tuesday 5/29
Back to normal schedule

Sorry for the changes. Let me know if you have any questions

-WOD-

– 800m Run
– 50 KB Swings (53/35#)
– 400m Run Backwards
– 50 Push Press (95/75#)
– 800m Run

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 1:30PM
– Carl 19:43 (Mods: 44# KB, 75#PP)
– Zach 27:54 Rx
4:30PM
– Thomas 21:03 Rx
– Tina 22:54 (Mods: 26# KB, 45# PP)
– Sam 23:24 Rx
– Deb 25:42 (Mod: 50# PP)
– Kade 26:21 (Mods: 44# KB, 75# PP)
– Mindy 26:48 Rx
5:30PM
– Jeff 29:36 Rx
6:30PM
– Libby 26:34 (Mods: 26# KB, 40# PP)
7:30PM
– Mark 25:15 Rx
[/hide]

May 21st

Hope you all had a great weekend!

Schedule change for Memorial day Weekend.
Thursday 5/24
– 7:00AM
– 12:30PM
– 4:30PM
– 5:30PM
– 6:30PM On Ramp
– 7:30PM

Friday 5/25
– 12:30PM
– 4:30PM
– 5:30PM
– 6:30PM On Ramp
– 7:30PM

Saturday 5/26
No Classes

Sunday 5/27
No Classes

Monday 5/28 Memorial day
– 10:00AM Free Team WOD

Tuesday 5/29
Back to normal schedule

Sorry for the changes. Let me know if you have any questions

-WOD-

– XS Benchmark –
– 500m Row
– 40 Air Squats
– 30 Sit Ups
– 20 Push Ups
– 10 Pull Ups
– 500m Row

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Willie 10:10 (Mod: Knees)
1:30PM
– Billie 8:29 (Mod: Blue band)
4:30PM
– Kade 6:57 Rx
– Sam 7:36 Rx
– Lucas 9:39 (Mod: Blue band)
– Mindy 8:43 (Mod: Red band)
– Tina 8:33 (Mod: Red band)
– Deb 8:56 (Mod: Blue band)
– Kathy 10:38 (Mod: Knees, Blue & Purple bands)
– Joann 11:06 (Mod: Knees, Green & Purple bands)
5:30PM
– Jeff 8:55 Rx
– Brad 10:51 (Mod: Blue band)
– Libby 9:37 (Mod: Blue band)
7:30PM
– Mark 7:48 (Mod: Blue band)
[/hide]

May 20th

-REST RAY-

May 19th

-TEAM WOD-

Workout will be made up on the spot. It’s FREE so bring a friend!

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] [/hide]

May 18th

Come finish your week off with a great workout!

-WOD-

4 Rounds Of:
– 200m Run
– 20 Wall Balls @ 10′ (20/14#)
– 15 GHD Sit Ups
– 10 KB Swings (62/44#)
– 5 Chest 2 Bar Pull Ups

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Willie 23:38 (Mods: 12# WB, 35# KB, Blue Band
1:30PM
– Tina 21:02 (Mods: 10# to 8’WB, 35# KB, Blue Band
4:30PM
– Thomas 21:08 Rx
– Sam 17:46 (Mod: 44# KB)
– Lucas 22:47 (Mods: 14# WB, 35# KB, Red Band)
– T.J. 22:42 (Mods: 12# WB, 35# KB, Purple Band)
– Billie 22:50 (Mods: 12# to 8’WB, 26# KB, Blue Band)
7:30PM
– Mark 19:43 (Mods: 16# WB, 35# KB, Red Band)
– Libby 21:17 (Mods: 12# to 8’WB, 26# KB, Blue & Purple Band)
[/hide]

May 17th

If you’ve missed a few days and are waiting for a good time to start back up. You’ll never find it!!! Just get back in here today!

For those of you that are waiting on shirt you only have to wait one more day. They should be in on Friday!!! At least that’s what the printers told me.

Here is a little Poster I made about Intensity. Remember this when you walk in the door today.

-WOD-
Elizabeth
21-15-9 Reps Of:
Clean @ 135/95#
Ring Dips

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Willie 5:39 (Mods: 55#, Red Band)
– Deb 6:12 (Mods: 55#, Red Band
1:30PM
– Carl 5:36 (Mods: 115#, Purple Band)
– Billie 9:37 (Mods: 55#, Red Band)
4:30PM
– Tina 8:38 (Mods: 55#, Red Bands)
– Mindy 9:03 (Mods: 70#, Purple Band)
– Thomas 10:43 Rx
5:30PM
– Jeff 6:51 (Mods: 95#, Purple Band)
6:30PM
– TJ 6:19 (Mods: 55#, Purple Band)
7:30PM
– Libby 8:14 (Mods: 55#, Red Band)
– Mark 6:49 (Mods: 95#, Purple Band)
[/hide]