Blog

Increasing Shoulder Range of Motion

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Let’s spend some time giving our upper body some love. While the mass majority of you will hate me after this movement, it is a great one to practice before/after any WOD that involves you going overhead. You’ll need a… Read more »

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Monday the 28th

Today: 18min AMRAP 8 seated wall balls 15 air squats 200m wall ball carry

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Increasing Hip & Ankle Flexibility

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Not only does this movement work on opening the hips, but it challenges our ankle flexibility as well. Find a post, position yourself behind it and take a wide side lunge stance with your legs. Descend down to one side;… Read more »

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Hero WOD @10am

Come in and get your HERO WOD in today with Steve and Crew!

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Removing Back & Shoulder Blade Kinks

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This will really help to work out those crunches you probably developed from overhead squats. You will need a lacrosse ball and a hard floor Notice the pink tape on my back, for those of you who are anatomically challenged,… Read more »

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Relay Style

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Today: Teams of three.  Relay for total time.  Pick the best teammate for each station Station 1.  21, 15 and 9 thrusters/pull-ups (95,65) Station 2: 150 wall balls (20,14) Station 3: 21, 15 and 9 cleans and ring dips (135,95)… Read more »

Veterans Day

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Class will begin at 9am today and go until complete. If you’d like to bring something to share with everyone that would be lovely.  See you there! Today: “DT” 5 rounds for time 12-9-6 of Deadlift (155, 105) Hang Power… Read more »