Hero WOD – Zues 3RFT 30 Wall Balls 20/14 30 SDHP 75/55 30 Box Jump 24″/20″ 30 Push Press 75/55 30 Cal Row 30 Push Ups 10 Back Squats (body weight) U.S. Army Specialist David E. Hickman, 23, of Greensboro,… Read more »
Workout of the Day
Saturday, January 11th
PARTNER WOD: In teams of 2: Partner 1: 800m run Partner 2: AMRAP Snatch 95/65 Rest 60s after both partners have gone Partner 1: 1000m Row Partner 2: AMRAP Back Squat 95/65lb Rest 60s after both have gone Partner 1:… Read more »
Friday, January 10th
Strength: 3RM Overhead Squat WOD: AMRAP 5 12 Burpees to 6″ target 8 Dual DB Box Step Ups 40/25lb, 24″/20″ 4 Thrusters 135/95 Rest 3 minutes and repeat
Thursday, January 9th
WOD: Chipper – For Time (20 min cap) 50 Air Squats 40 Pull Ups 30 Sit Ups 20 Hand Release Push Ups 10 Deadlifts 225/155 50 Goblet Squats 44lb/26lb 40 C2B Pull Ups 30 KBS 44/26lb 20 HSPU 10 Deadlift… Read more »
Wednesday, January 8th
Strength: 1RM Push Jerk WOD: AMRAP 9 10 Cal Bike 12 DB Cleans 50/35
ANNOUNCEMENT 1/7/20
Due to inclement weather and in the interest of keeping both our coaches and our members safe, there will be no 6pm or 7pm classes tonight, January 7th. Classes will resume regular schedule upon tomorrow at 5am as long as… Read more »
Tuesday, January 7th
Strength: 5 complexes of 1 power snatch, 1 hang squat snatch, 1 overhead squat Complexes should be done without dropping barbell and at similar weights each time. WOD: Amrap 11 8 TTB 12 Box Jumps 16 Alt. KB Snatch 53/35… Read more »
Monday, January 6th
New Year – New Cycle Today we’re going to be starting a 12 week strength oriented cycle. Be prepared to test on 4 lifts throughout the first two weeks and retest on the last two weeks. We’re going to focus… Read more »
Sunday, January 5th
Please join us for open gym from 10am – noon
Saturday, January 4th
PARTNER WOD: In teams of 3800m run w/ med ball (together)then3 rounds45 TTB75 med ball squat cleans45 med ball sit ups75 double unders45 wall ballsthen800m Run w/ med ball (together) Med ball can never come to a rest on the… Read more »