Announcements: Happy Birthday, Darin! By looking at the workout how old is Darin? Wish Susie a quick recovery, she’ll be out a couple weeks to repair a knee. Warmy 5 minutes of half gassers 3×8 of back squat (work up to workout weight) Xfit WOD: Teams of 3 or 4 perform the following for 6 […]

Warm Up: Warmy 3×5 power snatch – work up to 115#/65# Xfit WOD: Team of 2 perfrom the following; Wall ball pyramid, on the minute 6,8,10,12,14,16,18,16,14,12,10,8,6 Numbers are the rep count per minute you have to do. Happy Birthday Tony! 55 ball slams (40#/20#) AFAP

Warm up: Warmy Fit ball mobility 3×5 ea leg, hold for 3 secs. Fit ball shoulder mobility, 12 repsx2 Xfit WOD: 7 rounds: 3 candle stick rolls 5 wall climbers 7 v-up’s 9 box jumps 30/24″ Post time to comments.

Warm up: Warmy Plank :30, rest :30 x3 25 BW squats Xfit WOD: Partner up and perform the following; You have 10 minutes to complete as many burpees as possible as a team. When time expires, subtract total burpee count from 250 then perform thrusters to make up the difference. Thruster weight 95#/65#. You have […]

Warm Up: Warmy 2 laps around the gym WSW: 5(3+3) of (SDHP+FS) up to workout weight 20 DU’s after each set Xfit WOD: 5 rounds for time of: 10 sumo deadlift high pull, 95 lbs (65 lbs) 10 front squats, 95 lbs (65 lbs) 50 DU’s Post time to comments.