Workout time is at 7am see you then! Warm Up: Tabata jump rope, single skips Xfit WOD: Power cleans 3-3-3. Sets should not be max effort but weight should be challenging; focus on technique. Post loads to comments. For time: 100 Hand-release Push ups 100 Air Squats 100 Double Unders (sit-up’s if your name starts […]

Happy New Year! For those that participated in the Goose, great job! We’ll have some pictures and the results posted to the site soon. I’m taking a poll to see who can meet tomorrow at 7am? Please post a comment and let me know. Thanks!

Warm up: 2 rounds; 30 Mountain Climbers (R, L = 1 rep) – outside of arm 30 Flutter Kicks (R, L, R, L = 1 rep) 1 suicide run Xfit WOD: For time 30x Burpees 30x Knees to bar 30x Sumo-deadlit high-pull (95#/65#) Row 1600M 30x Sumo-deadlit high-pull 30x Knees to bar 30x Burpees For […]

The challenge is only a couple days away, tell family/friends to sign up. Warm Up: 5 minute 1/2 gassers 25 sit up’s 3 wall sits (hold :30 secs/ea.) Xfit WOD: Five rounds for time of: 4 Thrusters, 95/65 pounds 8 Handstand push ups (pike postion) 12 Double Unders Perform 10 squats at the top of […]