Warm Up: 3 rounds of; 5 pike to push up’s 3 plank to side plank (ea. arm) 10 sit up’s Xfit WOD: 21, 18, 15, 12…3 GTO (ground to overhead) – 75lbs/55lbs. If weight is too heavy drop it but keep it heavy, this WOD is to build strength and keep HR high – video […]

Warm Up: 5-7 minute run Xfit WOD: Run for 5 minutes at 5K pace Rest 1 minute Run for 4 minutes at 5K pace holding 8lb DB’s Rest 1 minute Run for 3 minutes at 5K pace holding 10lb DB’s Rest 1 minute Run for 2 minutes at 5K pace holding 12lb DB’s Rest 1 […]

The Christmas Goose Challenge is now live and on the site. Please visit the Christmas Goose tab above or to the right for more information. Warm Up: Scott’s warm-up WOD Xfit WOD: AMRAP 10 minutes – This means go hard the whole 10 minutes…don’t save yourself for the last couple of minutes. 10 box jumps […]

Warm Up: Tabata row – damper @ 10 Xfit Strength WOD: 5 rounds; Rest as needed between lifts Back squat 5-5-5-3-3x reps Rack pull 5-5-5-3-3x reps HowToRackPull Post weight to comments.

Warm Up: 3 rounds; Samson stretch :15 sec hold ea. leg Handstand hold :30 secs Partner wall ball a count of 10 Xfit WOD: Every minute on the minute for 20 minutes, 20 squats, 1 push up, 19 squats, 2 push up’s…finishing with 1 squat, 20 push up’s. Post completed rounds to comments.