November 29th


2 Rounds of:
3 minute AMRAP
– 7 Kb swings 53/35#
– 3 Pull Ups
rest 1 minute
3 minute AMRAP
– 7 Kb SDHP’s 53/35#
– 3 Push Ups
rest 1 minute

Class Sign In

November 28th



4 Rounds of:
-10 Front Squats 155/105 #’s
-250m Row

Class Sign In

November 27th

-Rest Day-

Hit a workout we did this past week or do

5 Rounds of:

10 Burpees

10 Sit Ups

November 26th

Great Day of workouts! We had someone in every class! I guess everyone wants to burn off all that thanksgiving food.

-Team WOD-

Will be made up on the spot. Hope to see you all here at 10:00AM. It’s a free workout so bring a friend!

Class Sign In

November 25th


Fight Gone Bad
3 Rounds of:
– 1min box jumps 20″/18″
– 1min sumo deadlift high pull 75/55#
– 1min Wall Ball 20/12#
– 1min Row
– 1min push press 75/55#
– 1min Rest

Class Sign In

November 24th

Only one class today at 8:00AM. Come get a nice workout in before you stuff your face with thanksgiving dinner.


-400 meter Run
-21 Kettlebell Swings 1.5/1pood
-12 Pull Ups

This is a benchmark workout so remember to write down your times

Class Sign In

November 23rd

Schedule for the rest of the week

Thursday – Only one class at 8:00AM
Friday –  Normal schedule
Saturday – Normal schedule

Here is a great video from Kelly Starrett about being in good position.


Death by shoulder to overhead @ 115/65 #’s

1 Shoulder to overhead the first minute
2 shoulder to overhead the second minute
3 the third minute, and so on until you cant complete the number within the 1 minute time

Class Sign In