Warm Up: Warmy 2 rds. of; 25 jumping jacks 50 single skips 10 squats 10 push press (45#) Neil and Mark’s Birthday WOD: 21,18,15,12,9,6,3 of; front squats (+ thrusters every 3rd rep) 75/55# Burpees (+ box jump every 3rd rep) 24/30″ Before moving to the next rd. you must complete one of the following exercises; […]

Warm Up Warmy EMOM for 5 minutes of; 2 power cleans (75/45) 4 dips (edge of bench) 6 squats Xfit WOD: 5 x Three Minute AMRAP Rounds on 1:00 Rest Of: 3 Power Clean (115/75) 6 Push-Up 9 Wall balls (20/14) Pull up WOD: 16,10,9,9,8

Happy Memorial Day! For those who are in town and up for a challenge, we’ll meet at 7am. Warmy 2 rds of; 25 jumping jacks 15 mountain climbers 5 squats – hang out in bottom position for a couple seconds Xfit WOD: Today’s WOD is dedicated to all the men and women who have died […]

Warm Up Warmy 3 suicides Xfit WOD: For Time: 30 Back Squats (75#/55#) 25 Burpees 20 Ground to Overhead (75#/55#) 25 Burpees 30 Back Squats (75#/55#) Rest as needed 21,15,12 of: Wall ball (20/16) Box Jump (30″24″) Post results to comments.

Warm Up Warmy 5x5x3x3x1x1 squat cleans Xfit WOD: Three Rounds for Time: Sprint – down and back (field) 8 squat cleans (115#/75#) Rest as needed, then; Three Rounds for Time: 25 Double Unders 8 Shoulder to Overhead (95#/65#) Pull up WOD: 15,10,9,8,8 Post results to comments.