Workouts

HERO WOD Saturday  “Badger” 30 Squat Cleans (95/65) 30 Pull ups 800 M  Run 3 Rnds In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq last week. Scaling options 20 Squat Cleans 20 Pull ups 800 M Run or 30 Squat Cleans 20 Pull ups … Read more

Endurance WOD 3- 500 M sprints (score is slowest sprint) (Rest about 2 min between each 500M) Rest as a group then the coach will start the next portion when everyone has recovered for about 5 minutes For 14 Minutes Even Minutes 8 Double push up Burpees (yes its a real thing- Video demo here) … Read more

Strength WOD Front Squat 1/1/1/1/1 (same weight across) (between each set complete 20 banded pull a parts) Partner WOD 25 Clean and Jerks (135/95) 150 Air Squats 25 Clean and Jerks 100 Air Squats 25 Clean and Jerks 50 Air Squats -For Time- (one person works at a time, during the air squats the partner … Read more

Remember this Saturday we are hitting a hero WOD! The Hero Crew will be meeting here at 1o am for the workout!  WOD 7 Strict Toes to Bar 3 Handstand Holds (hold at the top, hold at 90 and hold below 90, use deficit to make more challenging) 4 sets WOD In two minutes 200 … Read more

Strength WOD Sumo Deadlift 3/3/3/3/3 WOD 9 Deadlifts (155/105) 6 Hanging Power Cleans (155/105) 30 Double unders 5 Rounds June, Laura, and Sabrina going overhead! Competitors WOD Sumo Deadlift 3/3/3/3/3 then… 9 Deadlifts (185/135) 6 Hanging Power Cleans (185/135) 40 Double unders 5 Rnds

Our HERO crew is at it again! This Saturday we will attack “Badger” as the WOD of the day.  The Hero crew will meet at 10 am to hit the WOD with the class and head over the Little Havanas after the workout!  This is the last week in our gymnastics cycle! We will test … Read more

WOD OPEN GYM COME GET IT IN! 9 am to noon!

Nutrition challenge meeting #1 is today (Saturday) at 12:30! We still have room, just show up if you are interested! Skill WOD   20 Turkish Get Ups (or 10 minutes, whichever comes first, no score just work body awareness) WOD (This will be your test WOD for the nutrition challenge, use the same weight and … Read more

Bod Pod Testers Please Read and Print Waiver- BODPOD TEST PREP You can still show up for the nutrition challenge on Saturday, October 4th at 12:30 pm if you are interested! Skill WOD 5 Ball ups on the pull up Bar (Demo Video- go slow and stay under control)  Couch Stretch 1 min each leg … Read more

Two days until the nutrition challenge- More info HERE- Sign up up on the clip board in front of the gym! We only have a few BodPod spots left!  5:00 and 6:30 pm email if you want it! Strength WOD Back Squat  5/5/5/5 (same weight across) (it is only four sets today so go heavy) … Read more