WOD

Friday April 1, 2016

Announcements Click Here to register for our Renaissance Periodization Nutrition Seminar This May! A. Warm Up Partner Warm Up In teams of 2, complete 4 rounds of: Bike 10 Cals 10 Jump Squats *Partners alternate rounds, 4 total rounds B. Met-Con 1 RFT: 30 Pull ups 50 Sit ups 70 Double unders immediately into 2 […]

WOD

Thursday March 31 2016

Announcements Reminder: Friday’s at 5:30 are back to normal! Come max out with us! Click Here to register for our Renaissance Periodization Seminar This May! A. Warm Up 30 Burpees For Time B. Met-Con 6 Rounds On the 3 minutes: 400 Meter Run + 12 TTB Your score is the slowest time for any given […]

WOD

Wednesday March 30 2016

  Announcements Friday’s at 5:30 are back to normal, show up and let’s life some big kid weights! Keep your eyes open for an invite to our end of the open celebration! The winning team of our Open competition will be announced Friday! A. Warm Up Hard 30 Calorie Row -Then- 2 SLOW Rounds 10 […]

Uncategorized

Tuesday March 29 2016

Announcements Friday’s are back to normal! See you this Friday for Max out Friday! Click Here to register for our RP Nutrition Seminar! A. Warm Up 3 Slow rounds 15 Empty bar OHS 15 Assault Bike calories 15 Pull-ups B. Snatch 3 Rounds of: 3@70% 3@75% 2@80% 2@85% 1@90% C. Met-Con AMRAP 12 10 KBS, […]

WOD

Monday March 28 2016

Announcements Make sure you have submitted your 16.5 score by 8pm tonight!! A. Warm Up Pre Warm Up 15 seconds hard 45 seconds easy on airbike x5 mins B. Met-Con Option #1 16.5 21-18-15-12-9-6-3 reps for time Thrusters Bar Facing Burpees RX 95/65 Mod 65/45 Option #2 With a running clock 21-15-9: Thrusters, 95/65 Box […]

WOD

Open WOD 16.5

Announcements Today is your last day to pre order baseball tees See you tonight at 5:30 for Friday Night Fights! Click Here to register for our RP Nutrition Seminar! A. Warm Up Pre Warm Up Bike or Row 15 seconds hard 45 seconds easy x5 mins B. Met-Con Open WOD 16.5 21-18-15-12-9-6-3 Thrusters 95/65# Barbell […]

WOD

Thursday March 24 2016

Announcements Don’t forget to preorder your baseball t shirts! The order will be submitted close of business on Friday! Join us tonight for the live announcement of Open WOD 16.5! Click Here to register for our Renaissance Periodization Nutrition Seminar this May! A. Warm Up SLOW 6 minute AMRAP Run 200m. 10 Empty Bar OHS […]

WOD

New Shirts!

Check these bad boys out! We are taking pre orders now! Talk to a coach to get your name up on the whiteboard. We have both styles available, and the cut is unisex so make sure you order the right size. Just like all of our shirts, we will be pricing these at $25!   […]

WOD

Tuesday March 22 2016

Announcements Join us on Thursday at 7:30pm for the live announcement of 16.5! Make sure you sign up for our baseball Tee preorder, specify what color you want (both, duh) Click Here to register for the Renaissance Periodization Seminar This May! A. Warm Up 3 Rounds: 10 GHD Sit Ups 15 Push Ups 20 Air […]

WOD

Monday Match 21 2016

  A. Warm Up 3 Rounds Row 12 calories 12 Wallballs 6 HSPU* B. Met-Con Option #1 13min AMRAP 55 Deadlifts 225/155# 55 Wall Balls 20/14# 55 Cal Row 55 HSPU Option #2 13min AMRAP 55 Deadlifts 135/95# 55 Wall Balls 20/10# 55 Cal Row 55 Hand Release Push-Ups