Warm Up: Warmy+ 5×5 squat cleans + 25 jumping jacks Xfit WOD: 21,18,15,12,9,6,3 of: Deadlift (135/95) odd rds., (185/115) even rds. Box jumps (24/20″) odd rds., (30/24″) even rds. Power clean (95/65) odd rds., (115/75) even rds. Pull up work; 5×10

We have approval to install a couple pull up bars. For a 12′ bar cost is $280 and 16′ bar cost is $350. So if we all pitch in about $30 that should cover it. Don’t feel like you have to contribute. We’d like to install around the end of the month. Thanks. Warm up: […]

Warm up: Warmy+ 5×3 clusters + 20 jumping jacks in between sets. Xfit WOD: 100 for time of; Complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press. (95/65) **partner who’s not working holds plank on odd rds. Is resting on even rds. If/when partner fails holding plank, a switch […]

Happy Halloween! Warm up: Warmy+ 3 squats while holding wall ball + 3 push press + 20 single skips. Xfit WOD; WOD #1 Ascending Ladder in 10 minutes 2 Wall Ball Shots (20/14 lb) – Partner 1 2 Synchronized Burpees 2 Wall Ball Shots (20/14 lb) – Partner 2 2 Synchronized Burpees 4 Wall Ball […]

Warm up: Warmy+ 5×3 deads to hang clean to press + 20 jumping jacks Xfit WOD: 30,30,20,20,10,10,10,10,20,20,30,30 of; Front squat (95,115,135/65,75,95) KB Swings (53/35) 4 plate pushes (45×2/45), 2 each Sit up’s Box jumps (30/24″) 2 plate pushes (45×2/45), 1 each Pull up work; 5×10