1 Dec

Daily Warm Up Plus
2 rounds of
-10 push ups
-10 squats
-10 jumping jacks

WOD:
6 rounds of
-400 meter run
-rest 90 sec

Great effort on today's WOD!!

30 Nov

Daily Warm Up Plus
2 rounds of
-10 slam balls
-30 jumping jacks

Skill :
Kettle bell Snatch

WOD:
21/15/9

Snatch R/L

Pull Ups

*on KB snatch you will you 21R/21L   21pull ups 15R/15L 15 pull ups ect......

** We are now having a 0600 class in addition to the 1130 &1730 times.

29 Nov

Daily Warm up plus
2rounds of
-30 sit ups
-30 jumping jacks

WOD:
5 Rounds of
-30 double unders/90 single jump ropes
-200 meter run

28 Nov

Daily Warm up plus
2 rounds of
-10 air squats
-10 push ups

WOD:
15 min AMRAP
In even numbered teams
-200 meter run
-box jumps
-push press
-burpees
-kettle bell swings
-rest

*team member can move to next station till they are tagged. If you are going to do this WOD alone run it like FGB with only 1 min rest.

26 & 27 Nov

Rest Days/ Make up a WOD that you miss this week

25 Nov

Daily Warm Up Plus
2 rounds of
-10 star jumps
-10 air squats

WOD:
"Karen"
150 Wall Balls for time

24 Nov

Daily Warm Up plus
2 rounds of
-10 push ups
-20 jumping jacks
-30 sit ups

Thanksgiving Day WOD:
3 rounds of
-16 burpees
-21 meter bear crawl
-18 air squats
-63 jump ropes

Happy Thanksgiving Day! Enjoy, rest, and play.


In 1621, the Plymouth colonists and Wampanoag Indians shared an autumn harvest feast that is acknowledged today as one of the first Thanksgiving celebrations in the colonies. For more than two centuries, days of thanksgiving were celebrated by individual colonies and states. It wasn't until 1863, in the midst of the Civil War, that President Abraham Lincoln proclaimed a national Thanksgiving Day to be held each November.

23 Nov

Daily warm up plus
2 rounds of
-10 burpees
-10 sit ups

Skill:
Over Head Squats (OHS)

WOD:
5 Rounds of
-400 meter run
-15 OHS

Remember to friend us on facebook!

22 Nov

Daily warm up plus
2 rounds of
-10 burpees
-10 air squats

WOD
10 min As Many Rounds As Possible
-60 jump rope
-30 sit ups

21 Nov

Daily Warm up plus
2rounds of
-10 slam balls
-50 jump ropes

Skill:
HSPU

WOD:
5 rounds for time
-3 HSPU
-6 pull ups
-9 Push ups
-24 walking lunges (12R/12L)

19 & 20 Nov

Rest Days/ Make up a work out that you have missed

18 Nov

Daily Warm Up Plus
2 rounds of:
-200 meter run
-10 over head squats w/ PVC
-10 sit ups (no ABMAT)

WOD:
Front Squat:
3x3x3x3x3

or

3 rounds of
-10 burpees
-15 push ups
-20 mt climbers

*there will not be any coaches today due to command functions. See you guys on Monday!

17 Nov

Daily Warm Up plus
2 rounds of
-200 meter run
-10 over head squats (PVC)
-10 push ups

WOD:
3 rounds of
-20 double unders or 60 single jump ropes
-20 burpees

16 Nov

Daily Warm Up

Skill:
Push press


WOD:
8 rds Tabata interval
Box Jump
Push Press
Push Up
AbMat Sit Up

14 Nov

Daily Warm Up
Skill:
Slam Balls
WOD:
3 rounds for time
-10 burpees
-20 slam balls
-30 KB swings

12 & 13 Nov

Rest Days or make up a WOD that you missed

11 Nov

Daily Warm Up

Skill:
thrusters


WOD:
"FRAN"
21-15-9
-Thrusters
-Pull Ups

10 Nov

Daily Warm up Plus
2 rounds of
-10 push ups
-10 "V" ups
-10 back extensions

WOD:
run one mile for time
Please post your times and any comments!!

9 Nov

Daily Warm Up Plus 
2 rounds of 
-200 meter run
-30 jumping jacks

Skill Work:

Squat Cleans / OHS

WOD: 15 Min AMRAP

-5 Squat Cleans   

-10 OHS
-15 SDHP

8 Nov

Daily Warm Up

Skill:
back squat

WOD:
21-15-9
-right-arm dumbell snatch
-left-arm dumbell snatch
-box jumps

7 Nov

Daily Warm Up Plus
-10 burpess
-10 mountain climbers

Skill:
Dead Lift

WOD:
21-15-9
-dead lift
-box jump

5&6 Nov

Rest days or make up a WOD that you have missed

4 Nov

Daily Warm up plus
2 round of:
-50 jump rope
-10 burpees

WOD:
“Chelsea”
-5 pull ups
-10 push ups
-15 squats
Each min on the min for 30 min

2 Nov

Daily Warm up

Skill:
Front and back squats

WOD:
-400 meter run
-90 sec rest
-400 meter run
-90 sec rest
-400 meter run
-90 sec rest
-400 meter run

1 Nov

Daily Warm up Plus
8 rounds of tabata (20 secs of work 10 sec rest) no breaks
- push ups
- sit ups

Skill:
Pull ups

WOD
5 rounds for time:
-10 box jumps
-10 kettle bell swings
-400 meter run or row

Please leave you thoughts and time we want to know how you guys are doing out there!